Physical Education LAB MANUAL XI

60 Comprehensive Physical Education Lab Manual—XI (l) The last step is short to help maintain speed. In this step, the foot should be out in front of the athlete’s body, and flat on the ground. Flexion occurs at the joints of this leg but the centre of gravity is lifted. (m) Stay relaxed and try to remember the long-short rhythm of the last 2 steps. 2. Take Off (a) The take off should be taken exactly from the take off board with vertical lift and at maximum horizontal range and to reach an effective landing position. (b) The last step of the athlete should be put down all his/her weight on the leg being used for take off and strike with all his strength on the take off board. (c) This part of the long jump technique is crucial because once the athlete is in the air the flight path has been decided. (d) Creating a vertical impulse through the athlete’s centre of gravity by loading up the take off leg with elastic energy is a key aspect of this part of the jump. (e) The take off foot should be planted flat to the ground, and the vertical impulse is used to push the athlete up and out into the air. ( f ) The foot must be placed in front of the body and flat to produce the greatest lift possible. (g) The rest of the body should be standing in a tall upright position, and to increase force against the ground the lead knee and opposite arm should swing upwards. (h) Keep looking ahead, not down at the board or sand. (i) Do not try to jump too high, concentrate on jumping for distance. 3. Flight: The athlete can use any flight method for flight in the air, once he/she has left the take off board. 4. Styles of Long Jump: (a) Hang style (b) The hitch kick. This is probably the most important part of jump. Extend your take off leg and bring the thigh of the other leg up vigorously until it is parallel with the ground. The aim of flight is to increase horizontal range and reach and effective landing position. (a) Hang Style: In this style, the body is arched like a bow in air. More the arc at back, better is the distance covered. (b) Hitch-kick Style: In this style, the jumper takes an additional stride in the air and cycles the legs in air to cover maximum distance. 5. Landing: The landing must be made with the feet together and ahead of the body. Bend your knees as your feet hit the sand and let your arms swing from back through past your hip. This helps to bring your body weight forward over your feet and athlete would not fall backwards. • To get the most distance from the jump an efficient landing position needs to be found by rotating the body in the air. • There are 2 main techniques long jumpers use to try and increase their air time. One is called the Hitch-kick, and the other is the Hang. • The Hitch-kick attempts to counteract forward rotation in the air, with a cycling action of the arms and legs. • The Hang is just an extended body position with arms above the head and legs hanging down. This also counteracts the forward rotation. • If the forward rotation was not counteracted the athlete would land face down in the sand. • The next stage is to swing the arms down, and lift the legs up, before reaching the sand. • The athlete should bend their knees to soften the impact, and bring their arms forward to stop them from falling backward.

Athletics 61 TRIPLE JUMP Similar to the long jump, the triple jump takes place on a track heading towards a sandpit. Originally, athletes would hop on the same leg twice before jumping into the pit, but this was changed to the current “hop, step and jump” pattern from 1900 onwards. There is some dispute over whether the triple jumps were contested in ancient Greece: while some historians claim that a contest of three jumps occurred at Ancient Games, others such as Stephen G. Miller believe this is incorrect, suggesting that the belief stems from a mythologised account of Phayllos of Croton having jumped 55 ancient feet (around 16.3 m). The Book of Leinster, a 12th century Irish manuscript, records the existence of geal-ruith (triple jump) contests at the ancient Tailteann Games. The men’s triple jump competition has been ever-present at the modern Olympics, but it was not until 1993 that a women’s version gained World Championship status and went on to have its first Olympic appearance three years later. A men’s standing triple jump event featured at the 1900 and 1904 Olympics, but such competitions have since become very uncommon, although it is still used as a non-competitive exercise drill. Basically, the triple jump is similar to the long jump, but there are three combined jumps that go into the total length. These are called the hop, the step, and the jump. The athlete will first run down the track, gaining speed; at the start of the jump or take off point they will jump from one foot and land on that same foot (hop); they then jump again, this time landing on the opposite foot (step); next they jump as far as they can and land on both feet (jump). Thus, the combination of three jumps such as Hop, Step and Jump, is called the triple jump. S Sequence of Triple Jump GENERAL RULES 1. Order of Jumping: This is decided by drawing lots. 2. Number of Jumps: Each competitor is given 3 jumps. We call it qualifying round. Then the best 8 jumpers are given 3 more chances, we call it final round. 3. Foul Jump • Takes off from side of the take off board. • If jumper hand or any other part touches outside the pit. • Foot crosses the take off board. • Take Off: In both jumps take off is from wooden board painted white, 1.22 m long, 20 cm wide and 10 cm deep. 4. Measuring the Jump: Jump is measured from the part of the mark nearest the take off board to the front edge of the board. The last mark made by the jumpers’ body, hands, feet or even seat. The distance is measured from take off board to last touch nearer to the edge of the pit. 5. Runway: Runway is 40 m long and 1.22 m wide. Athlete accelerates his speed on runway before the take off.

62 Comprehensive Physical Education Lab Manual—XI SPECIFICATIONS 1. Runway Length = 40 m Width = 1.22–1.25 m 2. Take off Board Material used = Wood Length = 1.22–1.25 m Width = 20 cm Deep = 10 cm Fixed = 11 m away from pit (for women) = 13 m away from pit (for men) 3. Landing Area (Sandpit) Length = 9–10 m Width = 2.75 to 3 m Deep = 15 inches Distance of last edge of pit from take off board = 20 m (min); 22 m (max) 11 m (Women’s) Landing area (Sandpit) 13 m (Men’s) Plasticine indicator Layout of Triple Jump FUNDAMENTAL SKILLS The fundamental skills of Triple Jump are as follows: 1. Approach Run: The approach run of triple jump is 35 m to 40 m. Generally, the triple jumpers take 20 to 22 strides. Before the take off, 5 or 6 strides should be taken very fast. The last stride near the take off board should not be short. Generally, two check marks should be marked on approach run. The first check mark should be marked at 8 to 10 strides from starting point and the second check mark on 5 or 6 strides before the take off board. The approach should provide velocity, accuracy, and get the athlete to a good physical position. Gradual acceleration is a key aspect of the approach, reaching maximal controlled speed when reaching the board. The approach phase is split into 4 smaller parts, the start, the drive phase, the continuation phase, and the transition phase. The Start • Athletes either start with what is known as the crouch or rollover technique. • The crouch start does exactly what it says. The athlete starts with the front knee over the toes of the same leg. The upper body is bent over so that the shoulders are down by the thigh of the front leg. Hips should be at least in line with the shoulders if not above them. From here the run begins with a forceful push up and out. This position does not allow the athlete to see the board or sand which can be seen as a disadvantage.

Athletics 63 • The rollover start allows the athlete to stand much more upright. Then a rocking motion takes place shifting the weight to the back foot and back. As the weight is shifted forward, the athlete flexes at the waist and bends forward before pushing forcefully up and out into the first step. The Drive Phase • The development of momentum is the key aspect of the drive phase. • The strides should be long and powerful in this phase because most of the acceleration should take place here. • The athlete should also drive into an upright position around 6 strides into the run. • Look directly at the board in this phase. The Continuation Phase • This phase consists of more acceleration but it is less obvious than in the drive phase. • This phase goes right up to the last 4 strides of the approach, where the transition phase begins. • Keep the head more upright but still have the board within sight. The Transition Phase • To gain success in the triple jump this phase of the approach must be spot on. • It is vitally important for the athlete to keep accelerating through this phase. Over accelerating, or decelerating will cause problems for the athlete. • The penultimate step does not really change as it does in other jumping events because of the lower take off angle needed in the triple jump. • In the final steps the body should be pushed upward, with the angle of the shin in comparison with the ground almost vertical. • Keep the head upright throughout this phase and eye contact with the board is lost. However, if an athletes eye has been kept on the board until this point the location of it should be planted in their head. 2. Hop: In hopping stage, the body should be bent forward. The full thrust should be taken from the take off board. The main point of the hop is to take off and land on the same foot, whilst gaining distance, maintaining horizontal velocity and making sure the body is in a position to complete the next phase. • After the take off, the first stage of the hop is to bring the thigh forward with the foot coming up close to the bum. • The lower part of the take off leg then prepares to make contact with the ground by moving down and forward. • The free leg plays an important part in reducing forward rotation and maintaining good balance. To do this the hip has to extend, knee straightens, which allows the leg to extend and fall. 3. To Take Step: Landing is done on the same foot from which the hop was taken. The next leg is raised upward to cover the maximum distance in step. While taking step, the jumper should not lose his balance. The main point of the step phase is to land on the other foot to which was used to take off from the board and during the hop phase. • However as with the hop, maintaining horizontal velocity, gaining distance, and preparing for the next phase are important. • A swing of the free leg is very important within this phase. The leg has to come from behind to finish in a lengthened position just in front of the body as it makes contact with the ground. • The step needs a high take off angle, higher than the hop. So, because the athlete is already moving horizontally due to the previous stages they should concentrate all their energy on pushing vertically. 4. Long Jump: In this stage, arm’s action begins before leg’s movements. Swing is taken by keeping the arms forward. In this, his body moves upward as well as forward. The final phase is the jump where the athlete should still attempt to gain distance, maintain horizontal velocity and prepare the body for the landing.

64 Comprehensive Physical Education Lab Manual—XI • The success of this phase really depends upon how the athlete has performed in the previous phases. • Most athletes will use the hang technique, with arms stretched over their head, and legs hanging down to control the forward rotation. Some athletes may attempt the hitch-kick with the free leg, but in the triple jump they have little time in the air. 5. Landing: Landing is same in triple jumps as in Broad jump. Throughout the whole of this phase the athlete’s head and torso should be upright. • The arms start to move down from above the athlete’s head. • Both legs come forward, landing slightly heel first. • When the athlete lands, they need to continue the forward movement by flexing the hips and knees. This will allow the athlete’s bum to reach their heels. • As this happens the athlete must kick their feet out of the sand, so their bum can land in the footprints, to maintain the distance. POLE VAULT In terms of sport, the use of poles for vaulting distances was recorded in Pole Vault Fierlijeppen contests in the Frisian area of Europe, and vaulting for height was seen at gymnastics competitions in Germany in the 1770s. One of the earliest recorded pole vault competitions was in Cumbria, England in 1843. The basic rules and technique of the event originated in the United States. The rules required that athletes do not move their hands along the pole and athletes began clearing the bar with their feet first and twisting so that the stomach faces the bar. Bamboo poles were introduced in the 20th century and a metal box in the runway for planting the pole became standard. Landing mattresses were introduced in the mid-20th century to protect the athletes who were clearing increasingly greater heights. The modern event sees athletes run down a strip of track, plant the pole in the metal box, and vault over the horizontal bar before letting go of the pole and falling backwards onto the landing mattress. While earlier versions used wooden, metal or bamboo, modern poles are generally made from artificial materials such as fibreglass or carbon fibre. The pole vault bas been an Olympic event since 1896 for men, but it was over 100 years later that the first women’s world championship competition was held at the 1997 IAAF world. Indoor Championships The pole vault requires the athlete to clear the height of a horizontal bar with the assistance of a vertical pole, with the bar increasing in height as more athletes are eliminated from the competition. The athlete begins a jump by sprinting down a runway and then plant the pole into a box in front of the bar. Vijay Pal Singh is a former Indian Pole Vaulter from Haryana who became the first Indian Pole Vaulter to clear 5.00 m. His current national record is of 5.10 m. V.S. Surakha is another Pole vaulter to clear 4.00 m by jumping 4.05 to set a new Indian national record. Her current national record of 4.08 m was set at the national circuit meet held at Patiala on 23rd October 2006. While all of the field events take require technique to excel, the pole vault may be the toughest to master. In this track and field event, the athlete runs down the track holding a pole at one end. At the end of the run, plant the far end of the pole into a metal box in ground and then propel themselves up and over a high bar using both a jump and the spring of the pole to gain height. They must get over the bar without knocking it off. They then land on a large soft mattress for safety.

Athletics 65 GENERAL RULES 1. The competition order of trials must be drawn by lots. 2. At the start of competition, the judges must tell pole vaulter about heights of which base will be placed at the end of each round. 3. After three failed attempts the athlete is eliminated from the competition. 4. A pole vault is classified as fail if the contestant knocks the bar down during the vault. 5. The officials must measure each new height before vaulter attempts such height. 6. A competitor is allowed to use his/her own pole. 7. The length of the run up track is unlimited. 8. Take off must be made from a take-off box. 9. Using shoes that can give unfair advantage to an athlete is strictly prohibited. 10. The landing area must be at least 5 × 5 m and 2 m long front piece and 80 cm high. 11. The crossbar length must be between 4.48–4.52 m and the weight of the crossbar is 2.5 kg. SPECIFICATIONS 1. Runway = 40 m Minimum length = 45 m Recommended length = 1.22 m to 1.25 m Width = 5 cm Marking lines 2. Uprights = 0.10 m Gradations = 2.00 m (minimum), 6.25 m (maximum) Height 3. Crossbar = 4.48 m (minimum), 4.52 m (maximum) Length = 2.25 kg Weight = 25 to 30 mm Diameter 4. Crossbar Support = 7.5 cm Length = 1.3 cm Width = 150-200 mm Crossbar ends 5. Landing Area = 5 × 5 m, 6m × 6m (For international competitions) Pit = 0.80 m to 1.0 m Height FUNDAMENTAL SKILLS The fundamental skills of Pole vault are as follows: 1. Holding of the Pole: Generally, the pole is held in the left hand in front of the body with the palm over the pole, facing downwards and the thumb underneath the pole. The grip should be loose. The distance between the hands should be 50 to 90 cm, depending on the height of the pole vaulter and his method or technique of carrying the pole.

66 Comprehensive Physical Education Lab Manual—XI 2. Pole Carry: The pole carry should be comfortable. There are three types of ‘pole carry’: (a) High Carry: In high carry, the tip of the pole is held above the head of the vaulter. The vaulter feels the pole light. In high carry, the vaulter can run very fast on the approach run. The drawback of this technique is that it requires a lot of coordination to raise the pole, release it and crossing over the bar which is very difficult. (b) Low Carry: In low carry, the pole is held almost parallel to the ground. In such carry, the pole seems to be heavy to the pole vaulter. In such type of carry, there is always accuracy in planting the pole. This type of carry is disadvantageous too. The speed on approach run becomes less and shifting of hands is also difficult. It is a less used technique. (c) Medium Carry: This technique is used widely and commonly. In this technique of carrying the pole, the tip of the pole is almost in line with the vaulter’s head. It enables a vaulter to keep his shoulders square in line of the alignment. Pole can be planted easily and accurately. 3. Approach Run: For getting a good speed, a good approach run is always required. The vaulter runs fast along with the pole. While running on the approach run, the pole should be above head or paralled. The vaulter should mark one or two check marks on approach run. The first check mark should be marked after 3-4 strides from starting point and the second check mark should be marked 5 to 7 strides before the vaulting box so that he/she does not have to concentrate on the check mark while planting the pole. The approach run should be 35 to 40 m from the vaulting box. 4. Planting of the Pole: While planting the pole, the right hand should push the pole in front of the body and the pole’s tip should be dropped down band plunged into the farther end of the vaulting box before taking the last stride. The vaulter should not slow down his speed while planting of the pole. He should maintain his balance. There should be a good coordination between running and planting of the pole. 5. Up Swing the Body: After planting the pole, the vaulter lifts his body upward. This is called ‘swing’. The vaulter carries his body above the pole. Both feet become parallel. The weight of the body remains on both hands. The vaulter tries to extend his hands completely by raising his hips. Then he tries to cross over the bar by keeping the pole straight. 6. Releasing the Pole: After carrying the body up, the vaulter crosses over the crossbar. At this time, body becomes parallel to the crossbar. Hands remain straight. Legs cross the bar and then upper body. At this juncture, the vaulter releases the pole. 7. Landing: After releasing the pole, the landing process begins. The hands of the vaulter remain inside and knees should be bent. His body comes down on mattresses. In this process, specific attention should be paid on hands and legs, so that injury may be avoided. SPECIFIC EXERCISES An effective warm-up must consist of a series of dynamic and active movements that start with low impact, low intensity exercises and progress naturally to high intensity, full speed exercises that simulate the intensity of the upcoming practice or competition. As you know, in order for you to be ready to perform speed work or compete at high intensities, you must get warmed up properly. We often find that there is some confusion as to what constitutes a proper warm-up. For example, some coaches are still using static stretching to get athletes loose before practices and competitions. Unfortunately, this outdated method actually reduces speed and power. Think about it: how often during a practice or competition does an athlete hold a stretch position as part of their sport? That is right, not very often. So if you are still using this method to get ready to compete, you are not getting the most out of your ability. Instead, perform dynamic exercises that are similar to the types of movements you will be going through during practice and competitions. Keep moving and gradually increase the intensity of your activity. That way you can get the blood flowing into the muscles through a natural progression.

Athletics 67 Remember, a good warm-up should take at least 20 to 25 minutes to compete. This will reduce the likelihood of injury by ensuring that you do not try to go too fast too soon. In addition, you will get the most out of your muscles because you followed a thoughtout progression of movements that went from low intensity jogging and skipping to high intensity speed development drills and exercises. By the time you have finished warming up, you will be lightly sweating, fired up and ready to compete! Another issue to note when doing any type of speed drills is to make sure that you are performing the exercises correctly. You compete like you practise. If you are not performing the drills correctly, you are going to increase the likelihood of injury by adding unnecessary stress to joints, muscles, ligaments and tendons. Drills are designed to be done a certain way for a specific reason. If you are not technically sound during the warm-up, you will not be technically sound in games and competitions when it counts. The warm-up is the foundation of the day’s activities and sets the tempo for all that is to follow it. INJURIES Avid athletic professionals as well as amateurs may encounter debilitating pain and injuries from overtraining, rough competition or plain accidental damages. Athletic injury is common to all athletes and can happen at any time without warning. Athletics injuries can even occur without notice, even up to a few days later and may affect your performance until you have fully recovered. With physical therapy treatment, you can resume training and get back in the game quicker. The benefits of rehabilitation and recuperation through physical therapy are well worth looking into. Preparing wounds for treatment can take various levels of care and severe wounds that can only be treated by a hospital should only be treated as such. Injuries can be categorised into Soft Tissue Injuries which include Abrasion, Contusion, Laceration, Incision, Sprain and Strain; and Hard Tissue Injuries which include Bone and Joint Injuries i.e., Dislocation and Fractures includes Stress Fracture, Green Stick, Comminuted, Transverse, Oblique and Impacted. In majority cases, an improper warm up results in injuries. TERMINOLOGY Check mark, lift force, heats, cinder track, spikes, taren track, baton, change over zone, chopping, front running, hurdles, down sweep, glide, running, rotation, wind up, horizontal run, hang, T-position. Fosloury flop, Disco- put, sitting in, sprinting, starter, lane, starting block, hang, lap, box, on your wark, set decathlete, heptathlon, decathlon. IMPORTANT TOURNAMENTS 1. Olympic Games 2. Asian Games 3. World Athletic Championship 4. Asian Athletic Championship 5. National Athletic Championship AWARDS Padma Shri Awardees 1959 Milkha Singh 1971 Kamaljeet Sandhu 1983 1984 Bahadur Singh Chouhan, Chand Ram, Manathoor Devasia Valsamma, Geeta Zutshi 1992 Charles Borromeo 1985 P.T. Usha Sriram Singh Shekhawat, Hakam Singh 1998 Shiny Wilson

68 Comprehensive Physical Education Lab Manual—XI 2001 Malathi Krishnamurthy Holla; Sunita Rani 2004 K.M. Beenamol, Anju Bobby George 2005 2011 Gurbachan Singh Randhawa 2006 Bahadur Singh Sagoo 2013 Krishna Poonia 2012 Devendra Jhajharia (Para Athlete) 2017 2021 Girish N. Gowda 2016 Deepika Kumari 2022 Vikas Shive Gowda, Deepa Malik, Mariyappan Thangavalu (Para Athlete) Madhavan Nambiar, Sudha Hari Narayan Singh, K.Y. Venkatesh (Para Athlete) Neeraj Chopra, Sumit Antil (Para Athlete) Arjuna Awardees 1961 Gurbachan Singh Randhawa 1962 Tarlok Singh 1963 Stephie D’Souza 1964 Makhan Singh 1965 Kenneth Powell 1966 Ajmer Singh, Bhogeswar Baruah 1967 Praveen Kumar Sobti, Bhim Singh 1968 Joginder Singh, Manjit Walia 1969 Harnek Singh 1970 Mohinder Singh Gill 1971 Edward Sequeira 1972 Vijay Singh Chauhan 1973 Sriram Singh 1974 T.C. Yohannan, Shivnath Singh Rajput 1975 Hari Chand, V. Anusuya Bai 1976 Bahadur Singh Chauhan, Geeta Zutshi 1977–78 Satish Kumar (Para Athlete) 1978–79 Suresh Babu, Angel Mary Joseph 1979–80 R. Gyanasekaran 1980–81 Gopal Saini 1981 Sabir Ali 1982 Charles Borromeo, Chand Ram, M.D. Valsamma 1983 P.T. Usha, Suresh Yadav 1984 Raj Kumar, Shiny Abraham 1985 Raghubir Singh Bal, Asha Agarwal, Adille Sumariwala 1986 Suman Rawat 1987 Balwinder Singh, Vandana Rao, Bagicha Singh, Vandana Shanbagh 1988 Ashwini Nachappa 1989 Mercy Kuttan 1990 Deena Ram 1992 Bahadur Prasad 1993 K. Saramma 1994 Rosa Kutty 1995 Shakti Singh, Jyotirmoyee Sikdar, Malathi Krishnamurthy Holla (Para Athlete) 1996 Ajit Bhaduria, Padmini Thomas, Kalle Gowda (Para Athlete) 1997 Reeth Abraham, M. Mahadeva (Para Athlete) 1998 Sirichand Ram, Neelam Jaswant Singh, S.D. Eshan, Rachita Mistry, Paramjit Singh 1999 Gulab Chand, Sunita Rani, Gurmit Kaur, Parduman Singh Brar, G. Venkataravanappa (Para Athlete) 2000 K.M. Beenamol, Rachna Govil, Vijayamala Bhanot, Milkha Singh, Yadvendra Vashishta (Para Athlete), Joginder Singh Bedi (Para Athlete) 2001 K.R. Shankar Iyer (Para Athlete) 2002 Anju Bobby George, Saraswati Saha, Ramesh Tikaran (Para Athlete) 2003 Soma Biswas, Madhuri Saxena 2004 Anil Kumar Prakash, J.J. Shobha, Devendra Jhajharia (Para Athlete)

Athletics 69 2005 Manjit Kaur 2006 K.M. Binu 2007 2010 Chitra K. Soman 2009 Sinimol Paulose 2011 2012 Joseph Abraham, Krishna Poonia, Jagseer Singh (Para Athlete) 2013 2015 Preeja Sreedharan, Vikas Gowda 2016 2017 S udha Singh, Kavita Ramdas Raut, Deepa Mallik (Para Athlete), Ramkaran Singh (Para Athlete) 2018 2019 Amit Kumar Saroha (Para Athlete) 2014 Tintu Luka, H.N. Girisha 2020 2021 M.R. Poovamma 2022 Lalita Babar, Sandeep Sing Maan (Para Athlete) 1985 Khushbir Kaur, Arokia Rajiv, Mariyappan Thangavelu (Para Athlete), Varun Bhati (Para Athlete) 1995 1998 Neeraj Chopra, Jinson Johnson, Hima Das, Ankur Dhama (Para Athlete) 1999 2003 Muhammed Anas Yahiya, Tajinderpal Singh Toor, Swapna Barman, Sundar Singh Gurjar (Para Athlete) 2010 2012 Dutee Chand, Sandeep Chaudhary (Para Athlete) 2013 2015 Arpinder Singh, Yogesh Kathuniya (Para Athlete), Nishad Kumar (Para Athlete), Praveen Kumar (Para 2016 Athlete), Sharad Kumar (Para Athlete) 2018 2020 Seema Punia, Eldhose Paul, Avinash Sable Dronacharya Awardees O.M. Nambiar 1994 IIyas Babar Karan Singh 1997 Joginder Singh Saini Bahadur Singh Chouhan, Hargobind Singh Sandhu Kenneth Owen Bosen 2002 Renu Kohli, Jaswant Singh Robert Bobby George 2006 R.D. Singh A.K. Kutty 2011 Kuntal Kumar Roy, Rampal Virendra Poonia, J.S. Bhatia, Satyapal Singh (Para Athlete) K.P. Thomas 2014 N. Lingappa Harbans Singh, Naval Singh (Para Athlete) Nagapuri Ramesh 2017 R. Gandhi Sukhdev Singh Pannu, V.R. Beedu 2019 Mohinder Singh Dhillon Purushotham Rai 2021 Radhakrishnan Nair, T.P. Ouseph *Major Dhyan Chand Khel Ratna Awardees 1998 Jyotirmoyee Sikdar 2002 K.M. Beenamol 2003 Anju Bobby George 2017 2019 Deepa Malik (Para Athlete) 2020 Devendra Jhajharia (Paralympic Javelin) 2021 Neeraj Chopra, Sumit Antil (Para Athlete) Mariyappan Thangavelu (Para Athlete) * Formerly it was known as the Rajiv Gandhi Khel Ratna Award.

70 Comprehensive Physical Education Lab Manual—XI Dhyan Chand Awardees 2004 Labh Singh, Mahendala Parshuram, Digamber Mehendale (Physically challenged) 2006 2009 Uday K. Prabhu 2008 Hakam Singh 2012 2013 Ishar Singh Deol 2010 Satish Pilli 2016 2018 Jagraj Singh Mann 2020 Mary D’Souza Sequeira, Girraj Singh (Para Sports) 2022 Sathi Geetha 2017 Bhupender Singh Miss Bobby Aloysius Jincy Philips, Kuldip Singh Bhullar, J. Ranjith Kumar (Para Athlete) Ashwini Akkunji, Nir Bahadur Gurung (Para Athlete) VIVA VOCE Q. 1. What are general types of tracks? Q. 10. What are the various heights of hurdles? Ans. 200 m track and 400 m track. Ans. 110 m hurdles (men) 1.067 m Q. 2. What is a standard track? 100 m hurdles (women) 0.838 m Ans. 400 m track. Q. 3. What are different types of start? 400 m hurdles (men) 0.914 m Ans. I. C rouch start (sitting start): (i) Bunch (ii) Medium (iii) Elongated 400 m hurdles (women) 0.762 m. II. Standing start. Q. 4. What is the minimum and maximum width of Q. 11. How many hurdles are there in one lane? Ans. 10. a lane? Q. 12. What is the distance of first hurdle from the Ans. Minimum 1.22 m and maximum 1.25 m. Q. 5. How many lanes are required for international starting line? Ans. 13.72 m in 110 m hurdle for men and 13.00 m in competition? Ans. 8 lanes. 100 m hurdle for women. Q. 6. What is lane? Ans. Lane is the path in a track on which an athlete Q. 13. What is the distance between the hurdles? Ans. 9.14 m in 110 m hurdle for men and 8.5 m in runs. Q. 7. Which races are included in short distance? 100 m hurdle for women. Ans. Races upto 400 m, which include 100 m, 200 m, Q. 14. What is the distance from last hurdle to the 400, 110 m hurdles, 100 m hurdles (women), finishing point? 4 × 100 m relay and 4 × 400 m relay races. Q. 8. What are middle distance races? Ans. 14.02 m in 110 m hurdle for men and 10.50 m in Ans. 800 m, 1500 m races. 100 m hurdle for women. Q. 9. Name the races included in long distance. Ans. 3000 m, 5000 m 10,000 m, steeplechase, Q. 15. How much is the weight of the hurdle? Marathon 42.195 km, 20.50 km walk. Ans. Not less than 10 kg. Q. 16. Name few coaches who have got Dronacharya Award in athletics. Ans. (i) Jaswant Singh (ii) Robert Bobby George (iii) Renu Kohli (iv) Bhadur Singh.

Athletics 71 Q. 17. Name few eminent personalities who have Q. 31. In which year Milkha Singh won his first got Rajiv Gandhi Khel Ratna Awards (Now, national title in 400 m race? Major Dhyan Chand Khel Rantan Award). Ans. 1957. Ans. Jyotirmoye Sikdar, K.M. Beenamol and Anju Bobby George. Q. 32. Which woman athlete got distinction of becoming India’s fastest woman athlete for Q. 18. How many players are there in relay team? three years in row? Ans. 4. Ans. Roshan Mistri. Q. 19. What is the command used at the start of the Q. 33. What were the names of first Indian women race? athletes who took part in Olympic Games? Ans. ‘On your mark’, ‘set’. Ans. Neelima Ghosh and Mary D’Souza. Q. 20. Name hurdle races for men and women. Q. 34. The IAAF world championship in athletics has been held since. Ans. For men: 110 m, 400 m Ans. 1983. For women: 100 m, 400 m. Q. 35. Where did Asafa Powell first run a world Q. 21. Can an umpire disqualify the runner, who record in 100 m? commits faults or disobeys the rules? Ans. Athens, Greece. Ans. No. Q. 36. Who was the first man to break the 10 second Q. 22. Can a starter recall the runners after the flash barrier for the 100 m? of the gun? Ans. Jim Hines. Ans. No. Q. 37. Who was the first women to win Olympic gold Q. 23. Where was the first Athletics World for 10,000 metres? Championship held? Ans. Olga Bondarenko. Ans. Helsinki (Finland). Q. 38. Where were 2010 Commonwealth Games Q. 24. Name the American athlete who consecutively held? won the gold medal at 110 m hurdle race in 1984 and 1988 Olympic Games. Ans. New Delhi (India). Ans. Roger Kingdom. Q. 39. What is the current world record for the women’s 400 m? Q. 25. How many miles and yard long is a Marathon? Ans. 47.60 seconds. Ans. 26 miles, 385 yards. Q. 40. Name the person who has recently lost his Q. 26. Are the short relay races such as 4 × 100 m run 100 m race and against whom. in lanes? Ans. Usain Bolt lost 100 m race against Tyson Gay. Ans. Yes. Q. 41. Who is the world’s fastest man? What is his Q. 27. Can the relay team be changed in the final? height? Ans. No. Ans. Usain Bolt: 1.95 m. Q. 28. Can the position of runners in relay races be Q. 42. Name the Indian Athletes who won the Gold changed for the final? Medal in 4 × 400 metre relay in women section at CWG 2010. Ans. Yes. Ans. (i) Manjeet Kaur (ii) Mandeep Kaur (iii) Sini Q. 29. When was the Amateur Athletic Union Jose (iv) Ashwini Akkunji. formed? Q. 43. In which event did Harminder Singh win a Ans. 1888. Bronze medal in CWG 2010? Q. 30. When was Amateur Athletics Federation of Ans. 20 km walk. India established? Ans. 1946.

682 Comprehensive Physical Education Lab Manual—XI UNIT Badminton INTRODUCTION History–Badminton is a very popular racket game played by males and females in the single and double group. The game was first played in India at Poona (now Pune) in Maharashtra, in 1870 and was named “Badminton”, when some army officers on leave from India, played it at Badminton, England, in the year 1873. In India this game was called “Pune” after the city where it was popular. The credit of popularising this game goes to England which established the first Badminton Club at Bath, England in 1873 and subsequently Badminton Association of England in 1893. The International Badminton Federation (IBF), which forms the rules and regulations for international matches was enacted in 1934. India became its member in 1938. The trophy for the matches of International Badminton Federation was named Thomas Saina Nehwal in Action Cup after the name of Sir George Thomas, the first president of this federation. Sir George Thomas was also a badminton player. Thomas Cup competitions were started in 1948–49 for the men only. Later in 1956, Uber Cup championship for international competitions for women was started. Now-a-days, the game has become very popular in South-East Asia and Northern Europe. Various tournaments are being held throughout the world. It was included in Asian Games in 1962 and, introduced in Olympic Games in 1992 at Barcelona. India has also produced many good players like Prakash Padukone, Saina Nehwal, P.V. Sindhu, Lakshya Sen, H.S. Prannoy, Srikanth Kidambi, Jwala Gutta, Aparna Popat, Pullela Gopi Chand and Sayed Modi. It is a fast-paced indoor game played on a court with light long-handled rackets used to volley a shuttlecock over a net. GENERAL RULES The object of badminton is to hit the shuttlecock over the net and have it land in the designated court areas. If your opponent manages to return the shuttlecock then a rally occurs. If you win this rally, i.e., force your opponent to hit the shuttlecock out or into the net then you win a point. You are required to win 21 points to win a set with most matches being best of 3 sets. Points can be won on either serve. Badminton is played in singles, double and mix doubles format. The game begins with the win of the toss. The basic aim of the game is to win a rally if one hits the shuttle (or shuttlecock) over the net and onto the floor of the opposing side’s court. One loses the rally if he/she hits the shuttle into the net, or over the net but outside of the opposing side’s court. A player also loses the rally if the shuttle touches the player or his/her clothing, or if the player hits it before it crosses the net. 82

Badminton 83 The general rules of the game are as follows: 1. Toss: Before play starts, a toss shall be conducted. The winner of the toss can choose to play at a particular end (or side) of the court or elects to serve in the first game. The loser of the toss makes the remaining choice. 2. Serving: (a) The service courts are slightly different for singles and doubles. A shuttle on the line is ‘in.’ The server and the receiver stand in the diagonally opposite service courts but after the serve players Serving may move anywhere on their side of the net. The server must obey laws designed to force underhand delivery of the serve and the receiver must stand still until the service is struck. In singles game, one player performs all the even point services from the right side of the court to the right side of opponent’s court like 0, 2, 4, 6 ... so on. All odd point services are performed from the left side of the court. A continuous service is given as long as he/she is gaining points. Usually a long and high service is performed in singles. (b) In doubles game, a team of two players begins the game with the service from the right side of the court, which is to be lifted only by the same side player in opponent’s court. A team who is serving, if wins the rally, rotates the sides for next service from other side of own half court. It is to be performed by the same player as long as they are gaining points. Only one player can perform service in each team according to new rules in 2006. Earlier both members of the team used to perform services one after the other. (c) Winning side always serves first. In doubles game, any player of the winning side can serve and any player of losing side can receive. 3. Scoring: (a) Three games/sets are played in each match. A game consists of 21 points for singles and doubles. A winner is one who wins two games. (b) Each game starts at 0–0 (called “love-all”). If the serving side wins a rally, it scores a point, and serves again but from the alternate service court. If the receiving side wins the rally, the score remains unchanged and the service passes to the next player in turn. In singles, this is the opponent: in double it is either the partner or, if both players have just had a turn of serving, one of the opponents. (c) In men’s singles and doubles events, 21 points win a game. However, if the score reaches 20-all (20–20), then the side which gains a two-point lead first, shall win the game. At 29-all, the side scoring the 30th point, wins the game. (d) The side winning a game serves first in the next game. (e) Scoring in women’s singles is slightly different—11 points win a game and there is the option to set to 13 points at 10–10. 4. Interval and Change of Side: When the leading score reaches 11 points, players have a 60 second interval. A 2-minute interval between each game is allowed. Change of side is done after each game and also on the 11th point in the final game. A 5 minute interval is allowed prior to any third game. 5. Faults: A fault in badminton is made: (a) If the shuttle lands outside the boundaries of the court, passes through or under the net, fails to pass the net, touches the ceiling or side walls, touches the person or dress of a player or touches any other object or person. (b) If the initial point of contact with the shuttle is not on the striker’s side of the net. (c) If a player touches the net or its supports with racket, person or dress, invades an opponent’s court over the net with racket or person except as permitted.

84 Comprehensive Physical Education Lab Manual—XI (d) If a player invades an opponent’s court under the net with racket or person such that an opponent is obstructed or distracted or obstructs an opponent, that is, prevents an opponent from making a legal stroke where the shuttle is followed over the net. (e) If a player deliberately distracts an opponent by any action such as shouting or making gestures. ( f ) If the shuttle is caught and held on the racket and then slung during the execution of a stroke. (g) If the shuttle is hit twice in succession by the same player with two strokes. (h) If the shuttle is hit by a player and the player’s partner successively or touches a player’s racket and continues towards the back of that player’s court. (i) If a player is guilty of flagrant, repeated or persistent offences under Law of Continuous Play, Misconduct, Penalties. (j) If, on service, the shuttle is caught on the net and remains suspended on top, or, on service, after passing over the net is caught in the net. 6. Lets: A ‘let’ may be given for any unforeseen or accidental occurrence. It is called by the umpire, or by a player (if there is no umpire), to halt play. According to the rules, ‘let’ may be called: (a) If a shuttle is caught in the net and remains suspended on top or, after passing over the net, is caught in the net, it shall be a ‘let’ except on service. (b) If, during service, both the receiver and the server are faulted at the same time, it shall be a ‘let.’ (c) If the server serves before the receiver is ready, it shall be a ‘let.’ (d) If, during play, the shuttle disintegrates and the base completely separates from the rest of the shuttle, it shall be a ‘let.’ (e) If a line judge is unsighted and the umpire is unable to make a decision, it shall be a ‘let.’ (f ) A ‘let’ may occur following a service court error. When a ‘let’ occurs, the play since the last service shall not count and the player who served shall serve again, except where in situations where the Law of Service Court Errors is applicable. SPECIFICATIONS 1. Court = 44 feet × 17 feet/13.40 m × 5.18 m Size for singles = 44 feet × 20 feet/13.40 m × 6.10 m Size for doubles = 6 feet 6 inches/1.98 m Short service line from centre line Long service line from service line = 13 feet/3.96 m  – for doubles = 15 feet 6 inches/4.72 m  – for singles = 40 mm Width of lines 2. Net = 5 feet/1.524 m Height of net from the floor at the centre = 2 feet 6 inches/0.76 m Width of the net = 20 feet/6.1 m Length (Singles/Doubles) = 75 mm Top of net with white cloth tape 3. Racket = 26.78 inches/680 mm Overall length (maximum) = 9 inches/230 mm Overall width = 11 inches/290 mm Length of head = 85 g to 140 g Weight

Badminton 85 4. Shuttle = 85 cm to 95 cm Total shuttle height = 4.74 g to 5.50 g Weight = 14 to 16 Number of feathers = 6.2 cm to 7 cm Length of feathers = 5.8 cm to 6.8 cm Diameter of circle at top = 2.5 cm to 2.8 cm Diameter at the base/head/cork = 2.3 cm to 2.5 cm Height of cork = 5 feet 1 inch/1.55 m 5. Height of posts from the floor 6. Players Number of players in a game = 2 or 4 Number of players each side for singles = 1 Number of players each side for doubles = 2 7. Points for Men and Women both = 21 points 8. Game = Best of 3 9. Officials = 7 (Referee = 1, Umpire = 1, Senior judge = 1, Line Men = 4) Badminton Court for Singles and Doubles

86 Comprehensive Physical Education Lab Manual—XI Badminton Net EQUIPMENT AND SPORTS GEAR Proper equipment with clear specifications is must for a good game. Discard and replace damaged sporting equipment or protective gear. The racket and the shuttlecock are the two important equipment in badminton. Racket It is used to hit the shuttle. It is shaped like a tennis racket and has strings, but weighs much less. The frame of the racket, including the handle, is not to exceed 680 mm (26.75 inches) in overall length, and 230 mm (9 inches) in overall width. The overall length of the head is not to exceed 290 mm. Most rackets are made from light man-made materials such as aluminium or graphite, and are strung with synthetic material such as nylon. 230 mm 280 mm 220 mm Tips of the feathers from a circle Head with a diameter from 58–68 mm Frame Stringed Throat 680 mm (Maximum) 62–70 mm Area Shaft 23–25 mm Thread Handle Racket      Shuttlecock Shuttlecock It has a small ball at the front to give it speed, and feathers protruding from it to help it float when it is hit high into the air. An official shuttlecock must have 14–16 feathers and is usually made from a goose or duck and from the left wing of the bird only. Sports Gear Needless to say sports are accidental prone activities and it is very important to wear the appropriate and safety gear so as to ensure that a player is safe and well protected from getting injured. Appropriate clothing and shoes are important sports gear in badminton. Special court shoes are worn to allow players to move quickly across the court, and to give them traction for quick movements around the court.

Badminton 87 FUNDAMENTAL SKILLS Angle 1 Angle 2 1. Grip of Rackets: To start off, first you need to have a correct grip on your racket. In Badminton, a good grip is important to win the Angle 3 game. The two common grips are: forehand grip and backhand grip. Forehand Grip The forehand grip is for hitting shuttles on the forehand side of your body. To hold proper grip for forehand stroke, hold the racket by the Angle 2 shaft in the left hand with the face of the racket perpendicular to the floor and shake hand with the handle with the right hand. Grasp the Angle 3 handle lightly with little finger on the leather base and the forefinger Angle 1 slightly separated from the others, the thumb should be on the left side of the handle with ‘V’ formed by the thumb and forefinger being Backhand Grip on top of the handle, resting above the third finger. The backhand grip is used on hitting shuttles on the backhand side of your body. The same grip may be used for backhand strokes. Today, most of the good players use what is known as thumb-up grip. To assume this grip, turn the top edge of the racket frame slightly to the right and place the thumb along and parallel to the wide side of the handle. 2. Serves: There are four different types of serves, i.e., short serve, high serve, flick serve, and drive serve. The short serve is played gently over the net to land at the front of your opponent’s service court, near the short service line. It is important that this serve passes low over the net. It is used in both singles and doubles. In doubles, the low serve is used more frequently than any other serve. High serve is played powerfully upwards, so that the shuttlecock travels very high and falls almost vertically downwards at the back of the receiver’s service court. High serves are used frequently in singles, but never in doubles. Flick serve is also played upwards, but much more shallowly than the high serve. It is used extensively in doubles, and occasionally in singles. Drive serve is played flat and fast towards the back of the receiver’s service court, passing low over the net.    Backhand Serve Forehand Serve 3. Strokes: There are five different kinds of strokes, i.e., lob, drop, drive, smash and net drops. In the lob, the shuttle is hit and falls in arc shape at the back of opponent’s court. The drop stroke is gently taken so that the shuttle just clears the net. In drive stroke, the shuttle is hit in straight line. The smash stroke is a hard stroke and is hit hard so that shuttle moves sharply downward. The net drop stroke is hit from near the net when the shuttle is near or below net level.

88 Comprehensive Physical Education Lab Manual—XI Smashing Net Dropping 4. Blocks: The block is hit in response to a smash. It is generally used to drop the shuttle over the net shallow in the opponent’s court. 5. Shuttlecock Grip: To start off, you need to have a correct grip of shuttlecock. There are three different ways to grip a shuttlecock, i.e., base grip, mid grip, and out of hand grip. In base grip, the shuttlecock is held with the thumb and two fingers at the base of the shuttle. In mid grip, the shuttle is held with the thumb and the fingers around the shuttle at the shafts of its feathers and the cork. In out of hand grip, the shuttlecock is held with the tips of the thumb and index finger. SPECIFIC EXERCISES A warm-up for both training and competition should begin with some light activity to increase blood flow to the muscles. The next phase of the warm-up is to stretch the muscles and joints. This will be achieved initially by passive stretches followed by active stretches specific for the action of badminton. Here is a selection of stretches that you can use for your badminton warm up. Hold each of the following stretches for 10–20 seconds, and remember to stretch both sides of the body. 1. Back and Forward Neck Stretch: Tuck your chin down until it touches your chest, you can feel tension at the back of your neck. Tip your head to each side until you feel the stretch. 2. Side-to-Side Neck Stretch: Gently tilt your head towards your shoulder and you can feel tension at your neck. Tilt your head to other side slowly until you feel the stretch. Repeat for both sides. 3. Overhead Shoulder Stretch: Point your elbow upwards, with your hand behind your head. With your other hand, grab your elbow and gently pull towards the other side until a good stretch is felt. Repeat for both sides. 4. Posterior Shoulder Stretch: Hold your arm horizontally across the front of your body. With your other hand, grab your elbow and gently pull towards your chest. Repeat for both sides. 5. Side Stretch: Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand. Keeping your hips stable, bend your torso so that the stretch is felt along your side. Repeat for both sides.

Badminton 89 6. Side Lunge Stretch: This will stretch your hip adductor muscles. With your body and feet all facing forward, and hands on hips, shift your weight to the side, remaining as upright as possible and keeping both feet flat on the floor. Repeat on opposite side. 7. Forward Lunge Stretch: This will stretch your hip flexors and hamstring muscles. With your body and feet all facing forward, place one leg back and your other leg forward, hands on the front thigh, shift your weight forward remaining as upright as possible and keeping both feet flat on the floor. Repeat on opposite sides. 8. Quadriceps Stretch: Support yourself with one hand while standing on one leg. Bend your free leg back and hold on to your ankle with your free hand. To increase the stretch, pull the foot higher behind the body. 9. Wrist Flexion: Hold out your arm with the palm facing down. Drop the fingers and palm at the wrist. Grab your fingers with the other hand and pull them towards the body. Change hands and repeat. 10. Wrist Extension: Hold out your arm with the palm facing down. Bend the fingers and palm at the wrist. Grab your fingers with the other hand and pull them back and towards the body. Change hands and repeat. INJURIES Although badminton is one of the safest sports to play, there are hardly any chances to get injured but injuries can still happen at anytime. The common badminton injuries are usually torn muscle and ligaments. The torn muscles and ligament usually arise from an awkward twist of the body, foot or arm. Common areas affected are ankle, wrist, thoracic spine or knee. The following badminton injuries can be summarised by two causes—overuse and incorrect movement. 1. Sprained ankle, calf achiles tendon injuries due to poor footwork. 2. Straining of the back simply due to overuse. 3. Repeated impact from running, lunging and jumping takes a toll on the knees over time. 4. Shoulder, wrist, and elbow pains from swinging the racket, also commonly known as tennis elbow. Prevention and Treatment Most of the injuries common to badminton are preventable by practising good habits. Badminton footwork training would be an essential basic for injury prevention. Many players simply pick up their badminton rackets and start playing with no warm up. It certainly puts them at a higher risk of getting hurt. With tense, stiff or cold muscles, a single explosive badminton motion can result in injury.

90 Comprehensive Physical Education Lab Manual—XI TERMINOLOGY •• Back Gallery: It is the back area of the court where long service is considered out during doubles game. It is also known as back alley. This area is between two long service lines at the back of court. •• Double-Hit: When shuttle is hit twice in a continuous action, it is fault. •• Foot Fault: Illegal position or movement of the feet either by the server or the receiver. •• Rally: It is the continuous return of strokes by both the players over the net. •• Service: It is delivery of the shuttle to opponent’s court to begin the rally. •• Game-Point: It is the last point in the game by which the game winner is decided. •• Match-Point: It is the last point in the deciding game by which the match winner is decided. •• Testing-Mark: A special mark over the side line of doubles court to check the flight of the shuttlecock. •• Waist-Fault: It is the fault if service is delivered over the waist line. •• Foot-Work: It is a specialized stepping performed by the player by which he covers the whole court. •• Net-Drop: A drop which is placed from close to net in the opponent’s side. It makes inverted ‘U’ shape. •• Drive: A variation of forehand stroke in which shuttle is hit but at low height. •• Post: The net post over which net hangs dividing both sides equally. It is just over the side of line of doubles. The height is 5 feet 1 inch (1.55 m). •• Net: A mashed cloth which separates the two half sides of the court. •• Bird: Another name of shuttle. •• Carry: An illegal shot where shuttle does not rebound properly. •• Cross-Court: A shot in which shuttle crosses the net in a diagonal direction. •• Server: A player who puts shuttle into play to begin the rally. •• Receiver: A player who receives the service. •• Deuce: When score is at 20 all on the both sides or when score equals at 20th point. •• Love-All: It is the way of scoring in the beginning, i.e., the score is nil at both sides. IMPORTANT TOURNAMENTS 1. Thomas Cup (World Team Men) 2. Uber Cup (World Team Women) 3. Olympics 4. Commonwealth Games 5. Asian Games 6. All England Championship 7. Wills World Cup 8. European Cup 9. Konika Cup 10. Yonex Cup 11. Naarang Cup (National Junior Team Men) 12. Shafi Qureshi Cup (National Junior Team Women) 13. 555 World Cup 14. China Cup AWARDS Padma Bhushan Awardees 2014 Pullela Gopichand 2016 Sania Nehwal 1982 Prakash Padukone Padma Shri Awardees 2005 Pullela Gopichand 2010 Saina Nehwal 1993 Meena Shah 2015 P.V. Sindhu 2006 Madhumita Singh Bisht 2012 S.M. Arif 2018 Kidambi Srikanth

Badminton 91 Arjuna Awardees 1961 Nandu Natekar 1962 Meena Shah 1965 Sudesh Goel 1969 Dinesh Khanna 1967 Damyanti V. Tambay 1971 Prakash Padukone 1974 Dipu Ghosh 1970 Davinder Ahuja 1976 Kanwal Thakur Singh 1980–81 Shobha Moorthy 1972 Partho Ganguli, Madhumita Bisht 1991 Sandeep Singh Dillon (Para Sports) 1998 Raman Ghosh 1975 Pullela Gopichand 2000 Ramesh Tikaram (Para Sports) 2003 Ami Ghia 1977–78 Abhinn Shyam Gupta 2005 Chetan Anand, Rohit Bhakar (Para Sports) 2008 Syed Modi 1982 Saina Nehwal, Parul Parmar (Para Sports) 2011 Ashwini Ponnappa, Parupalli Kashyap 2013 Rajeev Bagga (Para Sports) 1996 Valiyaveeti Diju 2015 Raj Kumar (Para Sports) 2018 Ranjini Ramanujam 1999 2019 2020 George Thomas 2002 2022 Madasu Srinivas Rao (Para Sports) 2004 2001 2016 Aparna Popat 2006 2021 Anup Sridhar 2009 2020 Jwala Gutta 2012 2000 2017 P.V. Sindhu 2014 2020 Srikanth Kidambi 2016 Nelakurthi Sikki Reddy, Manoj Sarkar (Para Sports) Bhamidipati Sai Praneeth, Pramod Bhagat (Para sports) Satwiksairaj Rankireddy, Chirag Sheetty 2021 Suhas Lalinakere Yathiraj (Para Sports) Lakshya Sen, Prannoy H.S., Manasi Girishchandra Joshi (Para Sports), Tarun Dhillon (Para Sports), Jerlin Anika (Para Sports) *Majar Dhyan Chand Khel Ratna Awardees Pullela Gopichand 2010 Saina Nehwal P.V. Sindhu Pramod Bhagat (Para sports), Krishna Nagar (Para Sports) Dhyan Chand Awardees Trupti Murgunde, Pradeep Shrikrishna Gandhe, Satyaprakash Tiwari (Para Sports) Dronacharya Awardees S.M. Arif 2009 Pullela Gopichand G.S.S.V. Prasad 2019 Vimal Kumar Gaurav Khanna (Para Sports) * Formerly it was known as the Rajiv Gandhi Khel Ratna Award.

92 Comprehensive Physical Education Lab Manual—XI VIVA VOCE Q. 1. What is the size of badminton court for Q. 12. Can a server do his service from left court if singles? his points are in even i.e., 0, 2, 4, 6 points? Ans. 44 feet × 17 feet. Ans. No, it will be foul, he can do his service from the right court only. Q. 2. What is the size of badminton court for doubles? Q. 13. If the server’s points are in odd numbers, can he do service from the right court? Ans. 44 feet × 20 feet. Ans. No, he will do the service from the left court. Q. 3. What is the breadth of the net? Q. 14. What are the types of serves in badminton? Ans. 2 feet 6 inches. Ans. There are four types of serves in badminton: Q. 4. What is the height of poles from the ground? (a) Flight serve Ans. 1.55 m (155 cm). (b) Low serve (c) Drive serve Q. 5. What is the weight of the shuttlecock? (d) High serve. Ans. The weight of the shuttlecock may vary from Q. 15. What are the types of strokes in badminton? 4.73 gm to 5.50 gm. Ans. There are four types of strokes in badminton: Q. 6. How many feathers are there in a shuttle? (a) forehand stroke, (b) backhand strokes, (c) net stroke, (d) overhead stroke. Ans. There are 14 to 16 feathers in a shuttle. Q. 16. Will it be a foul, if the server’s shuttle is missed Q. 7. What is the length of the feathers of a shuttle? at the time of service? Ans. The length of the feathers of a shuttle may vary Ans. No, it will not be a foul. from 6.2 cm to 7 cm. Q. 17. If any player strikes the shuttle twice or in Q. 8. What is the measurement of mesh of doubles, the second player strikes the shuttle, badminton net? will it be a foul? Ans. The measurement of mesh of badminton net is Ans. In both positions, it will be a foul. 15 mm to 20 mm. Q. 18. Is dodging allowed during the service by the Q. 9. What is the breadth of white tape of upper server? part of badminton net? Ans. No, it is not allowed; so, if any player dodges at Ans. The breadth of white tape of upper part of that time, it will be a foul. badminton net is 75 mm. Q. 19. If any part of the body, dress or racket touches Q. 10. How many points does a game consist of for the net during the play, will it be a foul? men/women singles and doubles? Ans. Yes, it will be a foul. Ans. Now-a-days, a game consists of 21 points for men/women singles and doubles. Q. 20. Can a player strike the shuttle before it crosses the net? Q. 11. Will it be a foul if the server’s feet are not in his half at the time of service? Ans. No, it will be a foul, if an opponent does so. Ans. It will be a foul.

Boxing 7 93 UNIT Boxing INTRODUCTION History—Boxing is one of the oldest combat sports in which two boxers wear protective gloves and try to hit each other by throwing punches for a predetermined amount of time in a boxing ring. In ancient Greece, boxing was a popular and a well-developed sport. Boxing, as a sport, was first introduced in the 23rd Olympiad, 688 BC. The sport being brutal was first fought with fists wrapped with strips of leather in order for the boxers to protect themselves against their opponents. There were no rounds and boxers fought until one of them acknowledged defeat or could not continue. Weight categories were not used, which meant heavyweights had a tendency to dominate. Early fighting had no written rules. There were no weight divisions or round limits, and no referee. In general, it was extremely chaotic. Nikhat Zareen in Action Modern boxing began in the form of bare-knuckle boxing, sometimes referred to as prizefighting in London in the 17th century. The first documented account of a bare- knuckle fight in England appeared in 1681 in the London Protestant Mercury. In the 18th century, boxing became famous in England and the winner was awarded with a huge amount of money. The first English bare-knuckle champion was James Figg in 1719. This is also the time when the word “boxing” first came to be used. On 6 January 1681, the first recorded boxing match took place in Britain when Christopher Monck, 2nd Duke of Albemarle engineered a bout between his butler and his butcher with the latter winning the prize. In 1882, the English case of R.V. Coney found that a bare-knuckle fight was an assault occasioning actual bodily harm, despite the consent of the participants. This marked the end of widespread public bare-knuckle contests in England. Gloves were introduced in 1743 by champion Jack Broughton. He also introduced first boxing rules, called the Broughton’s rules, in 1743 to protect fighters in the ring where deaths sometimes occurred. Under these rules, if a man went down and could not continue after account of 30 seconds, the fight was over. Hitting a downed fighter and grasping below the waist were prohibited. Broughton encouraged the use of ‘mufflers’, a form of padded bandage or mitten, to be used in ‘jousting’ or sparring sessions in training, and in exhibition matches. The first boxing rules, called the Broughton’s rules, were replaced by Marquess of Queensberry Rules in 1867. In 1867, these rules were drafted by John Chambers for amateur championships held at Lillie Bridge in London for Lightweights, Middleweights and Heavyweights. The rules were published under the patronage of the Marquess 93

94 Comprehensive Physical Education Lab Manual—XI of Queensberry, whose name has always been associated with them. There were 12 rules in all, and they specified that fights should be “a fair stand-up boxing match” in a boxing ring. The Marquess of Queensberry rules have been the general rules governing modern boxing since their publication in 1867. These rules were amended with the passage of time. With these rules, the method of fighting in 3 minutes round and wearing padded gloves became mandatory. In 1892, the first world heavyweight champion under the Queensberry Rules was “Gentleman Jim” Corbett, who defeated John L. Sullivan at the Pelican Athletic Club in New Orleans. Boxing (Amateur Boxing) was first included in Olympics in 1904 at St. Lui in America and got the place in Asian Games in 1954. In 1949, Indian Amateur Boxing Federation was established. At international level, India got its first success in 1962 in 4th Asian Games in Jakarta (Indonesia). Modern boxing has become one of the largest multibillion-dollar sports. Currently, there are two forms of boxing: (1) Amateur boxing form and (2) Professional boxing form. The most popular boxing bouts are the professional title fight. To distinguish between pro and amateur events, the amateur events are called bouts or matches. Only professional fights are called fights. GENERAL RULES The International Boxing Association (AIBA), originally the Association Internationale de Boxe Amateur, is a sport organisation that sanctions amateur (Olympic-style) boxing matches and awards world and subordinate championships. AIBA announced the first version of new technical and competition rules in May which are effective from 2008. 1. Colour of corners: Each boxer has an assigned corner of the ring either red or blue. 2. Timings: In amateur boxing, a boxing match consists of 3 rounds in which each round is of 3 minutes with a rest of 1 minute in between. In professional boxing, a determined number of three-minute rounds, a total of up to 9 to 12 rounds (formerly 15). A minute is typically spent between each round with the boxers in their assigned corners receiving advice and attention from their coach and staff. 3. Referee: The bout is controlled by a referee who works within the ring to judge and control the conduct of the boxers, rule on their ability to fight safely, count knocked-down boxers, and rule on fouls. 4. Fouls: The following are considered as fouls in the games: (i) Hitting below the belt (ii) Holding, tripping or kicking with foot or knee (iii) Pivot blows (iv) Hitting with open gloves, wrist or side of hand (v) Making any unfair use of ropes (vi) Misbehaving (Assaulting or behaving in an aggressive manner) with referee (vii) Spitting out gum shield (viii) Holding the opponent (ix) Blow on the back, on the neck or head and kidney punch (x) An attack on opponent who is down or who is in the act of rising (xi) Not stepping back when ordered to break (xii) Locking the opponent’s arm or head or pushing an arm underneath the arm of the opponent 5. Scoring: A bout is decided in two ways: (i) By Knock out: When a boxer is knocked down, who is unable to stand for next 10 seconds, the knocked-down boxer is declared “knocked out” (whether unconscious or not) and the other boxer is declared the winner by knockout (KO). (ii) By points: A boxer with the maximum points at the end of the bout is declared the winner.

Boxing 95 SPECIFICATIONS 1. Boxing ring Shape of the boxing ring = Square Size of the boxing ring = 6.10 m × 6.10 m / 20 feet × 20 feet Inner area of the boxing ring = 3.68 m × 3.68 m / 12 feet × 12 feet Height of raised platform from the ground = 0.91 m to 1.22 m / 3 feet to 4 feet Height of covered padding on stressed canvas = 25 mm / 1 inch Height of the pole = 2.60 m (padded) Number of ropes in Boxing ring = 4 Thickness of each rope = 3 cm to 5 cm Colour of corners of boxing ring = 1 red and 1 blue Distance between ropes and edge = 46 cm /1 feet 6 inch (Minimum) Length of bandage = 2.5 m Width of bandage = 5 cm 2. Gloves Weight of the gloves  — for the boxer weighing up to 67 kg = 8 ounce / 226.8 g (form padded)  — for the boxer weighing above 67 kg = 10 ounce / 283.5 g (form padded) 3. Time allocation in boxing Duration of a bout (round) = 3 minutes Number of bouts (rounds) in a game = 3 Interval between rounds = 1 minute Duration of complete game = 9 minutes 4. Seat = 2 (Diagonally installed on side poles, can move in or out) 5. Officials = 5 (3-Judges, 1-Referee, 1-Timekeeper) 6. Compulsory Safety Equipment = Gloves, Head Guard, Gum Shield, Cup Protector and Crepe Bandage Boxing Ring

96 Comprehensive Physical Education Lab Manual—XI WEIGHT CATEGARIES IN BOXING The different weight categories are listed below: 1. Light Fly Weight : Up to 49 kg 2. Fly Weight : 49 kg to 52 kg 3. Bantam Weight : 52 kg to 54 kg 4. Feather Weight : 54 kg to 57 kg 5. Light Weight : 57 kg to 61 kg 6. Light Welter Weight : 61 kg to 64 kg 7. Welter Weight : 64 kg to 69 kg 8. Light Middle Weight : 69 kg to 71 kg 9. Middle Weight : 71 kg to 73 kg 10. Light Heavy Weight : 73 kg to 81 kg 11. Heavy Weight : 81 kg to 91 kg (200 pounds) 12. Super Heavy Weight : Above 91 kg ( > 200 pounds) BOXING STYLES Boxing Style is the strategic approach a boxer takes during a bout. No two boxers’ styles are alike, as each is determined by that individual’s physical and mental attributes. There are three main styles in boxing: 1. Outside fighter (or boxer) 2. Brawler (or slugger) 3. Inside fighter (or swarmer) The main philosophy of these styles is, that each style has an advantage over one, but disadvantage over the other one. It follows the rock-paper-scissors scenario–boxer beats brawler, brawler beats swarmer, and swarmer beats boxer. EQUIPMENT AND SPORTS GEAR Proper equipment with clear specifications is must for a good bout. Discard and replace damaged sporting equipment or protective sport gears. The different boxing equipment in amateur boxing or in Olympic boxing are listed below: Gloves This is one of the most essential things in the boxing. The weight of boxing gloves ranges from 8 ounce to 10 ounce. Boxing gloves are available in a choice of 2 colours; red and blue. These colours indicate the colour of the corner that the boxer starts the match from. Crepe Bandage It is important for the safety of hands. Some boxers who break their hands never recover their former punching power. To help protect their hands, boxers carefully wrap them for training and competition. It is also used around the injured part to avoid further swelling and restrict movement of that part.

Boxing 97 Mouth Guard or Gum Shield A mouth guard is a protective device for the mouth. It covers the teeth and gums to prevent and reduce injury to the teeth, arches, lips and gums. It is mostly used to prevent injury in contact sports, as a treatment for bruxism or Temporomandibular joint dysfunction (TMD). Head Guard or Headgear It is a padded helmet, worn on the head. It protects against cuts, scrapes, and swelling, but it does not protect very well against concussions. Cup Protector It helps to protect groin and lower stomach area. FUNDAMENTAL SKILLS If a boxer is right-handed (orthodox), his left hand is the lead hand and his right hand is the rear hand. For a left-handed boxer or southpaw, the hand positions are reversed. We have discussed the following skills for a right-handed boxer. There are four fundamental skills in boxing: stance, footwork, punches and defence. We shall discuss each one by one. 1. Stance: In the basic stance, the boxer keeps his left-foot ahead and holds his left fist vertically about six inches in front of the face at eye level. The right fist is placed near to chin and the elbow tucked against the ribcage to protect the body. The chin is tucked into the chest to avoid punches to the jaw which commonly cause knock-outs and is often kept slightly off-centre. Wrists are slightly bent to avoid damage when punching and the elbows are kept tucked in to protect the ribcage. Different stances are: Upright stance, Crouched stance and Southpaw stance. A good stance provides balance. It is also a key to both attacking and defensive techniques. Boxers should be able to throw a punch without losing their balance. Being off balance allows an opponent to get in with their own blows. 2. Footwork: A good footwork is important to enable the boxer to defend or attack from a balanced position. The golden rules of boxing footwork are as follows: • Keep your body weight balanced on your both feet • Keep your feet apart as you move to maintain the good balance • Move around the ring using short sliding steps on the balls of your feet • Never let your feet cross • Always move the foot closest to the direction in which you want to move first 3. Punches: There are four basic punches in boxing: (i) Jab (a rapid straight punch): It is a quick, straight punch thrown with the left fist (lead hand) from the guard position. Any punch other than a jab is considered a power punch. The jab is recognised as the most important punch because it provides a fair amount of its own cover and it leaves the least amount of space for a counter punch from the opponent. The Jab is the simplest but most-used punch in boxing. It is likely to be the first punch any beginner would learn. It can be used both for attack or defence. It is useful to keep the opponent at bay to set up bigger blows. (ii) Cross (a straight punch): It is a powerful, straight punch thrown with the right fist (rear hand), while the lead hand is tucked against the jaw to protect the chin. (iii) Hook (a short side punch): It is a half-circular punch thrown with the left fist (lead hand) to the side of the opponent’s head. Keep your rear hand tucked against your jaw to protect the chin.

98 Comprehensive Physical Education Lab Manual—XI (iv) Uppercut (a short swinging upward punch): It is a vertical, rising punch thrown with either fist. It comes up from underneath, has an element of surprise, and is usually aimed at the jaw with either hand. In this action, the boxer bends his knees slightly and brings his right fist below the level of the opponent’s chest and then he hits the chin or torso of the opponent with upward swing. One drawback is that if it doesn’t take the opponent out, there is a big chance they will be able to deliver a counterattack. Jab Cross Hook Uppercut 4. Defence: A boxer can use several defensive techniques in order to block punches as discussed below: (i) Footwork: This is one of the best defensive techniques ever invented. There are basically three footwork techniques, namely Moving away, Moving around and Moving forward. Moving away is the easiest way to avoid getting hit (complete evasion), avoid anything and everything, a great way to frustrate opponent, tiring him out by making him hit air and works well against slower, heavy- footed opponents. Moving around creates great angles or sometimes the only way to escape bad positions (like against the ropes). Moving forward keeps you in range of tall guys, clinch/tire out small guys or great for neutralizing opponents’ punches. (ii) Blocking: Blocking covers both head and body and doesn’t leave you open to follow up punches. The main drawback of this technique is that it’s slow to counter because hands are busy blocking. Blocking is effective against all punches, great for all but the heaviest punches, safe way to fight for fast punchers (block & counter), safe way to fight at close range or good defence for jabs, the most common boxing attack. (iii) Parrying or blocking: Parrying is like a block but it is used to turn aside the opponent’s blow with hands. It uses the boxer’s shoulder, hands or arms as defensive tools to protect against incoming attacks. A block generally receives a punch while a parry tends to deflect it. (iv) Slipping: Slipping is the most skilful defensive technique. It rotates the body slightly so that an incoming punch passes harmlessly next to the head. As the opponent’s punch arrives, the boxer sharply rotates the hips and shoulders. This turns the chin sideways and allows the punch to “slip” past. (v) Bobbing and weaving: In bobbing and weaving, head movement is the foundation. By constantly shifting the head position up and down, and side to side, in different patterns and paces, opponents have difficulty pinning down the right timing. Bobbing moves the head laterally and beneath an incoming punch. As the opponent’s punch arrives, the boxer bends the legs quickly and simultaneously shifts the body either slightly right or left. Once the punch has been evaded, the boxer “weaves” back to an upright position, emerging on either the outside or inside of the opponent’s still-extended arm. To move outside the opponent’s extended arm is called “bobbing to the outside”. To move inside the opponent’s extended arm is called “bobbing to the inside”. (vi) Duck or break: To drop down with the back straight so that a punch aimed at the head misses entirely and passes over the head. (vii) Sway or fade: To anticipate a punch and move the upper body or head back so that it misses or has its force appreciably lessened. Also called “rolling with the punch” or “riding the punch”. (viii) The cover-up: Covering up is the last opportunity (other than rolling with a punch) to avoid an incoming strike to an unprotected face or body. Generally speaking, the hands are held high to protect the head and chin and the forearms are tucked against the torso to impede body shots.

Boxing 99 When protecting the body, the boxer rotates the hips and lets incoming punches “roll” off the guard. To protect the head, the boxer presses both fists against the front of the face with the forearms parallel and facing outwards. This type of guard is weak against attacks from below. SPECIFIC EXERCISES Boxing is approximately 85% anaerobic and 15% aerobic. That is why, it includes interval training along with cardio and weight training. Boxing exercises can increase endurance, strength, power, speed, agility and quickness. Some of the common exercises of boxing are: 1. Jumping Rope: Jumping rope will reduce your body fat. There are many other benefits of jumping rope that are vital for a boxer including improved coordination, quickness, endurance, agility, and footwork. There are three types of different jump rope skipping styles for boxers, namely running in place, double unders and criss-cross. 2. Shadow Boxing: It is often performed as a warm-up before using the heavy bag. In this activity, boxer does punch in the air using the reflection in the mirror as your opponent. Then perform some joint rotation exercises. 3. Heavy Bag: The heavy bag helps boxers to improve their overall skills without the need of a partner. 4. Speed Bag: It is used to improve coordination, punching speed, boxing techniques and shape. It also increases aerobic endurance and punching power. 5. Sparring: Sparring with a partner is an integral part of routine exercise since it will showcase the progress of boxer. Try to throw jabs, hooks and even uppercuts. Just like heavy and speed bag training, divide it into three 5-minute rounds. 6. Weight Training: Weight training will increase strength and muscle size. Boxers need to focus on compound movements such as deadlifts and squats, which virtually work the entire body. Exercises such shoulder presses, pull-ups and crunches are also included in this programme. 7. Running: HIIT should be used when running because it will increase both aerobic and anaerobic endurance capacities, and it will burn calories faster than any other form of cardio. INJURIES Boxing is the only sport in which the objective is to render blows to the head and body of the opponent so as the cause the opponent to be incapacitated. Regardless who wins the bout; both boxers can have some injuries at the end of three rounds of boxing in amateur boxing. Some of the common injuries in boxing are: 1. Boxer’s Fracture: A boxer’s fracture is a fracture that occurs in the metacarpal bones (the bones in your hand that run from the wrist and join up with the fingers). Generally, it occurs when the bone at the knuckle of the little finger breaks. It mainly occurs as a result of punching an immovable object, and the damage is usually sustained to the bones below the ring and little fingers. If you sustain the injury, you will notice pain and swelling immediately. It is a common injury among boxers. It can result from a forceful injury during fist fighting or hitting a solid object, such as a wall. A boxer’s fracture causes swelling, pain, and stiffness. Treatment involves realigning the broken bone, when necessary, and providing stabilisation while it heals. 2. Shoulder Dislocation: It is a common injury among boxers and participants of other contact sports which involve heavy knocks to the body. A dislocated shoulder is when the humerus bone (that’s the long upper section of the arm) comes away from the scapula (also known as the shoulder blade). This separation occurs at the glenohumeral joint. 3. Cuts and Bruises: Cuts and bruises can occur anywhere a person is punched, but are usually reported in the head. Cuts (also known as lacerations) are rare in amateur boxing where protective headgear is used, but more common in the professional boxing. Bruises occur commonly at any level. Once a cut has been

100 Comprehensive Physical Education Lab Manual—XI properly cleaned and covered, only time can heal them. Bruises also need time to heal, but some of the discomfort can be alleviated by using cold packs, or applying ice wrapped in a tea-towel to the affected area. 4. Concussion: It is a brain injury and one of the most serious injuries of all contact sports. It is a traumatic brain injury that occurs in sudden when a serious blow to the head causes the brain to move around inside the skull, usually causing the person to enter a dazed or confused state. TERMINOLOGY •• Be First: When your coach tells you to “be first”, he or she wants you to throw your punches before your opponent, i.e., he/she wants you to be aggressive. •• Below the Belt: A punch that lands well below the waistband (belt-line) of a boxer’s trunks. •• Blow: Strike or Hit; punch with a clenched fist. •• Bob and Weave: Side to side and rolling movements that are used as defence to avoid punches. •• Bolo Punch: A punch that is thrown in a circular motion and is a hook combined with an uppercut. It is typically used to distract an opponent. •• Bout: A bout is an organised fight in a playing area. •• Boxer’s Handshake: The boxer’s handshake, commonly known as “touching gloves” or a gesture between boxers, where you extend your glove and your opponent does the same. •• Brawler: This is a type of boxer who likes to exchange punches and relies on being aggressive and fighting on the inside. •• Break: This is a command used by a boxing referee to stop the action and separate the boxers. •• Canvas: It is a general term used to refer to the floor of the boxing ring. •• Check Hook: This counter-hook is designed to counter the attack of an aggressive boxer and consists of pivoting on your lead leg while throwing a hook to catch your forward-charging opponent. •• Chief Second: This is the coach or trainer who is in charge of the corner. •• Clinch: It refers to the act of leaning excessively on the opponent for support or restricting the opponent’s arms movement in disadvantageous situations. •• Corner: A corner is given to each boxer where he can rest in between rounds for 1 minute and where his trainers stand. •• Corner Man: A coach, cutman or person assisting a boxer during the length of the match. •• Count: When a boxer gets knocked down, the referee starts counting. If he doesn’t get up by a certain time, he is knockdown or knock out. •• Counterpunch: This is any punch that is thrown in return or comes back as a response to an offensive move. •• Cross: A power punch thrown with the rear hand and travels across the boxer’s body. •• Cutman: The person in the corner who is responsible for controlling any cuts, abrasions, or swelling that could negatively impact a boxer’s ability to perform or continue to fight. •• Dive: This is when one boxer purposely goes down for the count or pretends to be knocked out. •• Down and Out: When a boxer is knocked down and unable to continue fighting. •• Down for the Count: Defeated by being knocked to the ground and unable to rise within 10 seconds. •• Duck: Dropping your weight down and under a punch to avoid being hit by it. •• Eight Count: When one boxer is knocked down or in trouble of being stopped, a referee can administer a count of eight to give the boxer time to recover or so that he can better assess the situation. •• Enswell: This is an official name for a piece of metal or hard compress used to reduce swelling on a boxer’s face. •• Fouls: Unfair act or un-sportsmanlike conduct such as Low blows, head butts, rabbit punches, etc.

Boxing 101 •• Glass Jaw: A negative term used to describe a boxer who when hit to the face is susceptible to great damage or to a KO. •• Go the Distance: To fight to the final bell or the duration of an entire fight. •• Go to the Body: An offensive strategy focused on attacking the mid-section or abdominal region, as opposed to concentrating on the head as a boxer’s target. •• Go to the Cards: An occurrence where neither boxer is knocked out or stopped. The decision, as to who won the bout, is made by assigned judges who have scored each round as the bout has progressed. •• Haymaker: A power punch thrown with the intent to knock an opponent out. •• Head Butt: When two boxers’ heads collide or come together. •• Hitting on the break: When the bell rings and the round ends, you are supposed to stop fighting immediately. If you don’t, you are hitting on the break, which is highly against the rules. •• Hook: It is a punch where a boxer swings their arm around then pivot off of the front foot and brings their hand back towards the opponent. •• Jab: The jab is a punch that is thrown with your front hand and delivered straight at your opponent. It should be the centrepiece of any boxing offense. •• Kidney Punch: This is an illegal blow thrown at an opponent’s lower back, usually while in a clinch or as a counterpunch. •• Knockdown: A knockdown happens when a boxer falls to the ground of the boxing ring as a result of a blow from the opponent. •• Knock Out (KO): A knock out is an automatic win for the opponent. It refers to a player being knocked down for more than 10 seconds. The referee will start counting down from 10 once a player has been knocked down, and the player has to regain his position in order to continue the round. •• Majority Decision: (awarded by the majority of the judges) When two of the three judges score it for one boxer, while the third judge scores it a draw. •• Majority Draw: When two of the three judges score the bout as a draw, while the third judge scores it for one of the boxers. •• Mouse: A bump or isolated area of swelling on a boxer’s face. •• Neutral Corner: A neutral corner is a corner in which there are neither managers nor medical assistants of either boxer. •• No-Decision: When it has been pre-determined by both boxers that a particular bout will not go on their records, for a variety of reasons, or when a bout is prematurely ended due to an unintentional head butt or cut, it can be ruled a no-contest or no decision. •• Orthodox: A right-handed boxer or one who leads with a left jab and uses his back, or right hand, as his cross. •• Parry: Parrying refers to the act of blocking a blow from the opponent using the glove. •• Paw: When you don’t fully commit to a punch and throw it without any real intent to land, but more like you are testing the waters, this is referred to as “pawing.” •• Power Punch: A power punch is any punch other than a jab. •• Pull: A defensive move where a boxer leans away from or pulls back from to avoid being hit. •• Rabbit Punch: This is any punch that is delivered to the back of another boxer’s head. It is an illegal blow, due to being highly dangerous. •• Ring: A ring is the playing area of the match, and is often a raised platform with ropes on all four sides. •• Ringside: A position in the front row or right next to the boxing ring is considered “ringside.” •• Roll with the Punches: The ability to move with a punch to reduce its impact or turn in that same direction so that it doesn’t land cleanly. •• Rounds: A match is made up of several pre-determined number of rounds. Each round lasts three minutes, with one-minute breaks between each round.

102 Comprehensive Physical Education Lab Manual—XI •• Second: One of a boxer’s corner men. •• Shifting: An offensive technique where you change your lead foot, shifting your weight to gain more power. You are basically changing from orthodox to southpaw as you deliver a punch. •• Shoe Shine: A series of flashy punches in quick succession that look impressive but do little damage. •• Slip: When you move your head to avoid getting hit. •• Southpaw: A left-handed boxer or someone who is left hand dominant. •• Spit Bucket: The bucket or container a corner uses to carry its supplies, but is primarily used between rounds for the boxer to spit excess water into so that he doesn’t swallow too much during the course of a bout. •• Split Decision: A split decision refers to two out of three judges scoring one boxer as the winner, while the third judge named the opponent the winner. •• Split Decision Draw: When one judge scores the bout for one boxer, the next judge scores it for the other and the third judge scores it a draw. •• Standing Count of Eight: The referee might pause the round and count to eight if he notices a boxer looking unwell or hurt, even if the player has not been knocked down. •• Stick and Move: This is an offensive style of fighting that incorporates a great deal of movement, punching and moving constantly. •• Stylist: A boxer who uses skill and technique more than power is considered “a stylist”. •• Sucker Punch: A punch thrown at an unsuspecting victim or after the bell has sounded. •• Technical Decision: When a bout is stopped early due to a cut, disqualification, or any situation when the bout is stopped and the scorecards are tallied. •• Technical Draw: When a bout is stopped early and the scores are even. •• Technical Knock Out (TKO): A technical knockout or TKO occurs when one of the boxers is deemed too unwell or hurt to continue fighting, despite the fact that he is still standing. This can be preceded by a standing count of eight before the other boxer is declared the winner. •• Throw in the Towel: When a boxer’s corner tosses a towel into the ring in order to stop the fight. It is usually due to their boxer taking too much punishment and is symbolic of surrendering. •• Toe-to-Toe: When two boxers don’t back down, stand directly in front of each other and exchange punches. •• Uppercut: A punch thrown in an upward fashion, up the middle of a boxer’s guard, intended to make impact on the point of his chin. It is delivered from a crouched position, with your hands up and, as you twist your upper torso, you extend your hand out and up slightly to make contact. This can be thrown with either hand. •• Upstart: A beginning boxer who shows potential. •• Weight Classes: Boxing matches are divided into different classes based on the weight of the boxers, in order to make a match fair. There are 12 weight classes in amateur boxing. •• Weigh In: A weigh in occurs before the match takes place, and refers to weighing both boxers in order to ensure they are suitable to fight in their weight class. IMPORTANT TOURNAMENTS International 2. World Boxing Championships 1. Olympic Games 4. Asian Boxing Championship 3. Commonwealth Games

Boxing 103 National 2. Federation Cup 1. National Championship 4. Kings Cup Important Cups and Trophies 1. AIBA Global Boxing Cup 3. President Cup AWARDS Padma Shri Awardees 2006 Mary Kom 2010 Vijender Singh Beniwal 2013 Dingko Singh, Vijay Kumar Sharma 1961 Arjuna Awardees 1966 1971 L. Buddy D’ Souza 1962 Hav. Padam Badadur Mal 1973 Hawa Singh 1968 Hav. Dennis Swamy 1978–79 Hav. Muniswamy Venu 1972 Hav. Chandraya Narayanan 1980–81 Hav. Mehatab Singh 1977–78 B.S. Thapa 1982 C.C. Machaiah 1979–80 Bakshish Singh 1986 Issac Amaldas 1981 Hav. G. Manoharan 1989 Hav. Kaur Singh 1983 Jas Lal Pradhan 1992 Jai Pal Singh 1987 Seeva Jayaram 1995 Gopal Dewang 1991 Dharmendra Singh Yadav 1998 Rajender Prasad 1993 Manoj Pingale, Mukund Killekar 2002 V. Devarajan 1996 Rajkumar Sangwan 2005 N.G. Dingko Singh 1999 Gurcharan Singh, Jitender Kumar 2008 Mohammed Ali Qamar 2003 Mary kom 2010 Akhil Kumar 2006 Vijender Kumar 2012 Verghese Johnson 2009 Laishram Sarita Devi 2014 Dinesh Kumar 2011 Suranjoy Singh 2016 Vikas Krishan Yadav 2013 Kavita Chahal 2018 Manoj Kumar, Jai Bhagwan 2015 Mandeep Jangra 2020 Shiva Thappa 2017 Laishram Debendro Singh 2022 Subedar Satish Kumar 2019 Sonia Lather 1985 Lavlina Borgohain, Manish Kaushik 2021 Simranjit Kaur 1999 2005 Amit Panghal, Nikhat Zareen 2007 Om Prakash Bhardwaj Dronacharya Awardees G.S. Sandhu Hawa Singh Anoop Kumar M. Venu 1998 Damodaran Chandralal Jagdish Singh 2003 Jaydev Bisht 2006 2009

104 Comprehensive Physical Education Lab Manual—XI 2010 L Ibomcha Singh 2011 Inukurthi Venkateshwara Roy 2012 B.I. Fernandez 2013 Mahavir Singh 2014 Ganapathy Manoharan 2015 Swatantar Raj Singh 2016 Sagar Mal Dhayal 2017 Brij Bhushan Mohanty 2018 Chenanda Achaiah Kuttappa 2020 Shiv Singh 2021 Sandhya Gurung 2022 Mohammed Ali Qumar Dhyan Chand Awardees 2002 Shahuraj Birajdar 2020 N. Usha, Lakha Singh 2021 Lekha K.C. *Major Dhyan Chand Khel Ratna Awardees 2009 Mary Kom, Vijender Singh 2021 Lovlina Borgohain SPORTS PERSONALITIES l. Akhil Kumar is a boxer who has won several international and national boxing awards. He is a true inspiration for the upcoming boxers. He got second place at the 1st AIBA Asian 2004 Olympic Qualifying Tournament in China. He was awarded with the Arjuna Award in the year 2005. 2. Mary Kom is a famous female boxer from Manipur. She is the only woman who has won World Amateur Boxing Championship six times, and the only woman boxer to have won a medal in each one of the seven world championships. She was the only woman boxer to qualify for the Olympics in the year 2012. She became the first Indian woman boxer to get a Gold Medal in the Asian Games in 2014 at Incheon, South Korea and is the first Indian woman boxer to win gold at the 2018 Commonwealth Games. This famous boxer is truly an example for the budding boxers in India. After her sixth world title, the Government of Manipur has conferred on her the title “Meethoi Leima” (loosely translated as great or exceptional lady) in a felicitation ceremony held at Khuman Lampak Sports Complex in Imphal in 2018. She was given a number of awards, including the Arjuna Award in 2003, Padma Shri in 2006, Rajiv Gandhi Khel Ratna Award in 2009, Padma Bhushan in 2013. 3. Vijender Singh is one of the famous Indian boxers from Haryana. At the 2006 Asian Games in Doha, he won a Bronze Medal in the 2006 Asian Games in Doha. He also won a Bronze Medal—the first ever Olympic Medal for an Indian boxer in the 2008 Beijing Summer Olympics. After this win, he was given a number of awards, including the Rajiv Gandhi Khel Ratna Award and Padma Shri Award in 2009. He represented the country at the London 2012 Olympic Games. Now, he is an Indian professional boxer and the current WBO Asia Pacific Super Middleweight Champion. 4. Mohammed Ali Qamar is one of the famous Indian boxers from Kolkata, India. He was the first Indian to win a Gold Medal at the common Commonwealth Games held in Manchester in 2002. He was awarded the Arjuna Award in 2002. 5. Pu Zoramthanga, the famous boxer and chief minister was born in the year 1963. He was the first Indian to win a Bronze Medal at the 6th Boxing World Cup in the year 1990.  * Formerly it was known as the Rajiv Gandhi Khel Ratna Award.

Boxing 105 VIVA VOCE Q. 1. What is the shape of a boxing ring? Q. 14. Can a boxer be given some eatables or drinks Ans. Square. except water during a bout? Q. 2. What is the size of boxing ring? Ans. 6.10 m × 6.10 m / 20 feet × 20 feet. Ans. No. Q. 3. What is the height of raised platform from the Q. 15. How many judges required in Boxing ground? competition? Ans. 0.91 m to 1.22 m / 3 feet to 4 feet. Q. 4. How many ropes are there in the boxing ring? Ans. 3 judges. Ans. 3 to 4. Q. 5. What should be the weight of Boxing gloves? Q. 16. How many officials are there in boxing? Ans. 8 ounces (for boxers weighing up to 67 kg) to 10 Ans. 5 (3-Judges, 1-Referee, 1-Timekeeper). ounce (for boxers weighing above 67 kg). Q. 6. How many types of weight categories are in Q. 17. What is the weight of the boxing gloves? the Boxing Competition? Ans. 8 to 10 ounces. Ans. 12 types of weight categories. Q. 7. Which colours are on the corners of the ring? Q. 18. Is bandage on hands allowed in the boxing? Ans. 1 red and 1 blue. Q. 8. How many rounds are there in modern boxing Ans. Yes, bandage is allowed, but it is not necessary. competitions? Q. 19. Can a boxer use kidney punch? Ans. 3 rounds of 3 minutes each. Q. 9. What is the time of rest between rounds? Ans. No. If the boxer does so, it will be considered Ans. 1 minute. as a foul. Q. 10. What is the duration of a complete game? Ans. 9 minutes. Q. 20. Write the name of some famous Indian boxers. Q. 11. What are the compulsory safety equipment Ans. Male: Vijender Singh, Akhil Kumar, Shiva for a boxer? Thapa, Vikas Krishan Yadav, Hawa Singh, Ans. Gloves, Head Guard, Gum Shield, Cup Jitender Kumar, Varghese Johnson, Mohammed Ali Qamar, Pu Zoramthanga, etc. Protector and Crepe Bandage. Q. 12. Can a boxer punch below the belt? Female: MC Mary Kom, Laishram Sarita Devi, Ans. No, it is foul. Simranjit Kaur, Lovlina Borgohain, Pinki Rani Q. 13. Can a referee stop the bout any time? Jangra, Manisha Moun, Sonia, Saweety Boora, Ans. Yes, the referee can stop the bout, if a boxer is Nikhat Zareen, etc. seriously injured or not in a position to continue. Q. 21. Write a few famous boxers in the world. Ans. A few famous Amateur Boxers in the world are: Male: Zou Shiming (China), Nicola Adams (Great Britain), Guillermo Rigondeaux (Cuba), Ariel Hernandez (Cuba), Jerzy Kulej (Poland/ Polish), Oleg Saitov (Russia), Harry Mallin (England), Michael John Conlan (Ireland). Female: Mavzuna Chorieva (Tajikistan), Maroua Rahali (Tunisia) Elena Savelyeva (Russia), Katie Taylor (Ireland).

18222 Comprehensive Physical Education Lab Manual—XI UNIT Rope Skipping INTRODUCTION History—Rope skipping, also known as jump rope, rope jumping or simply skipping, is not only a physical exercise and activity, but also a competitive sport, in which one or more athletes (jumpers) jump over a spinning rope so that it passes under their feet and over their heads. The first existing evidence of jump rope activity can be seen in medieval paintings where children are depicted rolling hoops and jump rope down the cobblestone streets of Europe. Although the exact origin of this activity is not clear. In ancient China, a game called “Hundred Rope Jumping” was one of the favourite sports during the Chinese New Year Festival. Rope was used for skipping in ancient Egypt and Rope Skipping Event several painters in the Golden Ages painted children playing with a rope. In the Indian culture, the art of Mallakhamb also incorporated a rope for the purpose of gymnastics. Rope Skipping (or Jump Rope) originated in the Netherlands, and made its way across the Atlantic in the 1600s. Early Dutch settlers were America’s first jump-ropers. Not surprisingly, one of the more popular jumping games is called “Double Dutch”. In the early 1940s and 1950s, jump rope became tremendously popular, and many children in inner cities used jumping rope as a form of play. It only required a rope, and anyone could play. From the late 1950s until the 1970s, however, jump rope history took a back seat to radio and television as it started to captivate the minds of your children. Till the end of the 1960’s, although everybody knew how to jump a rope yet nobody had ever heard of Rope Skipping. The first, who knew about this field, was Richard Cendali, who lived in Boulder, Colorado, USA. He first developed rope skipping as a fun, physical activity and developed many techniques like Criss-Crosses, Side Swings, Double and Multiple Unders in between. In the early 1970’s, he started spreading Rope Skipping throughout the whole of USA and later the rest of the world. In the late 1970s, Rope skipping evolved into an organised sport, which finally transformed into a competitive sport. Today, Rope Skipping is a competitive sport, due to the efforts of Richard Cendali in 1970s. 222

Rope Skipping 223 The International Rope Skipping Organisation (IRSO), founded by Richard Cendali, was the first organisation to promote rope skipping as a sport, which was essentially an American organisation. This organisation split in the early 1990’s with a new organisation, the “World Rope Skipping Federation” (WRSF) being formed in competition to the IRSO. In 1995 at a Tournament in Santa Clara, the United States Amateur Jump Rope Federation (USAJRF) representatives announced that they were going to form a new world organisation with the help of the US Amateur Athletic Union (AAU) which had strong connections with the US rope skipping organisation at the time. Some representatives from other interested countries were concerned that the US would try to dominate any new world organisation and lobbied hard to make a new organisation that was truly international in scope and representation. In 1996, a constitution was drafted and the name of new organisation “Federation Internationale de saut a la Corde” (FISAC) was adopted. Rules were developed and adopted and these still form the basis of our current rules of competition. The first World Championship event was scheduled to be held in Sydney, Australia in 1997. Eight countries (USA, South Korea, Sweden, Hungary, Belgium, Canada, Denmark and the host Australia) competed some under the FISAC flag as at that time they were not full members. Although it was a small event with 120 skippers in attendance, it proved to be successful and set the tone and guidelines for future events. Later, it became the Masters event based on a competition developed by Bob Berry of the Juneau Jumpers in Alaska. In 2000, Ron Kappert was elected President (2000–2011). Under his guidance, FISAC was reconstituted and incorporated in Montreal, Canada, and the English translation “International Rope Skipping Federation” (IRSF) was added to the name i.e., FISAC-IRSF. The official bid book was developed in 2005 to ensure all World Championships would follow the same criteria, and to ensure a world-level event would take place for each FISAC-IRSF World Championship. In 2009, FISAC’s 1st international rules committee meeting, with representation from all continental organisations, took place in Budapest, Hungary. In addition to discussing the rules, the rule book was also split into three parts: (a) Worlds (b) Junior (c) Judges. In 2010, the Asian Rope Skipping Federation became officially recognised as a Continental Organisation by FISAC-IRSF. The world organisation FISAC-IRSF has set one of its goals to develop Rope Skipping Worldwide. Momentarily developments are progressing in Africa. The FISAC-IRSF World Rope Skipping Championships are held in July every alternate year. In United States, where the sport has made the most progress, the United States Amateur Jump Rope Federation (USAJRF) conducts various annual national tournaments for rope skipping. The sport is also a part of the annual AAU Junior Olympic Games. There are two main world organisations: International Rope Skipping Federation (FISAC-IRSF), and the World Jump Rope Federation (WJRF). There have been 11 World Championships on every alternate year by FISAC, with the most recent held in Shanghai, China. There have been 7 World Jump Rope Championships held every year by (WJRF); the most recent taking place in Orlando, Florida. Recently, the FISAC-IRSF and the WJRF, both have decided to merge into a single organisation, called International Jump Rope Union (IJRU). Developing this new union will happen over a steady transitional period that will lead to a jointly managed World Championship, which is scheduled to take place in 2020. Rope Skipping Federation of India (RSFI) is the governing body in India, to promote rope skipping at national level. The 4th Asian Rope Skipping Championship, organised by the RSFI, was held on 9 February 2007 at Talkatora Indoor Stadium, New Delhi, India. Benefits of Rope Skipping A physical activity like rope skipping is essential for overall body fitness. It does not require expensive equipment (Skipping ropes are very affordable and portable). It is easy to learn the basic techniques, and it can be done indoors and outdoors.

224 Comprehensive Physical Education Lab Manual—XI Some of the benefits of rope skipping are mentioned below: 1. It helps to burn up 1300 calories per hour when used as a workout. Thus, it is an effective way to burn/ melt body fat. 2. It tones and develops muscles, not only in the lower body but also in the upper body when used as a regular exercise. 3. It helps in improving flexibility, coordination, balance, footwork, rhythm, symmetry and agility. 4. As per a research done by British Rope Skipping Association, 10 minutes of rope skipping can have the same health benefits as 45 minute run. 5. It enhances cardiovascular health as it improves the rate of heart beat. It is beneficial for blood pressure patients. 6. It is one of the best cardiovascular and HIIT (High-Intensity Interval Training) workouts. It helps in improving cardio-respiratory (heart and lungs) fitness (or stamina). Thus, it helps to prevent Coronary Heart Disease by making heart stronger. 7. It helps to prevent osteoporosis (a condition that weakens bones, making them fragile and more likely to break.), which increasingly affects men and women. It increases bone density and prevents bone mass deterioration, thus helping to prevent osteoporosis. Everyday 2 to 5 minutes of skipping helps to prevent osteoporosis. 8. A high level of coordination and cross-lateral ambidexterity is developed when skipping regularly–both sides of the brain, both sides of the body. 9. It helps with the development of the left and right hemispheres of your brain, which further enhances spatial awareness, improves reading skills, increases memory and makes you more mentally alert. GENERAL RULES The Fédération Internationale de Saut à la Corde–International Rope Skipping Federation (FISAC-IRSF) is an international organisation for rope skipping, which sets the rules. The general rules are listed below: 1. The competition will be conducted according to the Rules of FISAC-IRSF, rules otherwise modified in these rules. 2. Floor Surface: The surface of floor should be of a high quality sports floor i.e., wooden sprung / cushion sports floor. The floor must be marked in a rectangular shape with lines of a contrasting colour to the floor surface that are in 90° angle to each other. Dimensions of Floor surfaces: (a) Masters and Team competitions: Speed: 5 m × 5 m Freestyle: 12 m × 12 m (b) World Cup: 15 m × 15 m For the speed events, an area of 1 m × 1 m close to the competition field will be reserved for a coach and/or the extra skippers of the team. The area reserved for the judges is 3 m surrounding the competition floor. The spectators should be positioned at least 1 m from the Judges areas. 3. Appeals: Appeals may only be made by 1 spokesperson declared by each country that is either the national coach or the head of delegation of that specific country or a person specifically assigned for this well before the World Championships. 4. Uniforms: All members of the team shall wear same colour uniform, preferably shorts, T-shirts and shoes i.e., each country must have a matching uniform for the Parade of Athletes and for the medal ceremonies. No items of jewellery may be worn. The exceptions are a wedding band, ear studs and medic-alert bracelets. Supportive athletic shoes must be worn to protect the skipper’s feet.

Rope Skipping 225 A skipper or team will not be allowed to compete if the uniform, including the shoes, does not satisfy the above requirements. If a shoe is lost during a routine, it has to be reattached before continuing the routine. All skills executed without the proper footwear will not be scored. 5. Broken Rope or Handle: If a rope or handle breaks, a repeat attempt is permitted after a suitable rest period of at least 10 minutes. However, a team or skipper may only have a maximum of two attempts at the same event. The last attempt determines the score. 6. Competition Days: Between 4 to 6 days of competition, normally ending on Sunday. Competitions start with the Open Tournament, followed by the Junior World Championship, and finally followed by the World Championship. 7. Categories: There are separate male and female categories in the Masters Competition and separate male, female and open (mixed gender) categories in the Teams competition. 8. A team shall consist of maximum four players in each category. 9. Events and Times: FISAC-IRSF Master Events: • Single Rope Speed sprint : 30 seconds • Single Rope Speed endurance : 3 minutes/180 seconds • Freestyle : 60 to 75 seconds • Triple Unders–Power : No time limit (Not part of the Masters competition) FISAC-IRSF Team Events: • Single Rope Speed Relay : 4 × 30 seconds • Double Dutch Speed Relay : 4 × 45 seconds • Single Rope Pair Freestyle : 60 to 75 seconds • Single Rope Team Freestyle : 60 to 75 seconds • Double Dutch Single freestyle : 60 to 75 seconds • Double Dutch Pair Freestyle : 60 to 75 seconds 10. Age Divisions: There will be one age division for the World Championship and the Open Tournament, 15 years and over (No age exceptions will be allowed for the World Championships) and age division for the Junior World Championship: 12 to 14 years (No age exceptions are allowed). 11. False Starts: No false starts are permitted in any event. False start is a violation where the skipper starts the event before the call out “Set Go / You May Begin” or before the BEEP sound. If a false start is detected, the judges do not stop the skippers but there will be a 5 point deduction from the skipper’s raw score. 12. Space Violation: The violation which comes when the skipper is unable to use all four corners. Each time a skipper steps or places a foot completely outside the border(s) of the competition area at any time during the performance of the freestyle routine results in a space violation. Each space violation is equal to a minor miss resulting in a deduction of 12.5 points from the total freestyle score of 500. There is no space violation deducted if only a rope goes outside the border(s). 13. Injury: In case of an injury during the competition, the skipper or coach will decide whether to continue the event or not. There will be no re-skip and the event will be scored based on what was shown. 14. Withdrawal: Skippers may only come before the judges after his/her name or number has been called out. In the event, a competitor or a team failing to appear on the competition floor within 1 minute after being called, it will be considered a “Withdrawal” or “Scratch”. For the skipper or team, that particular event will be deleted from the Championship List. 15. Props: No props or special equipment, other than that which is attached to the body throughout the entire routine, may be used to add to the creativity and/or the degree of difficulty of the routine. Medic-Alert bracelets are accepted. If a prop is released unintentionally from the body, it should be removed from the competition floor as quickly as possible by the competitors. Removing a prop from the body intentionally will result in a disqualification.

226 Comprehensive Physical Education Lab Manual—XI SPECIFICATIONS Shape of the competition floor = Square Surface of the competition floor = Wooden sprung/cushion sports floor Size of competition floor for World Cup Competitions = 15 m × 15 m Size of competition floor for Masters and Team competitions   – Speed = 5 m × 5 m   – Freestyle = 12 m × 12 m Coach area for the speed events = 1 m × 1 m Minimum distance of spectators from judges area = 1 m Area reserved for the judges = 3 m surrounding the competition floor Fields for the Masters and Team Competitions Jump Rope EQUIPMENT The main equipment for rope skipping is Jump ropes. Jump Ropes Jump ropes are made of cloth, licorices, plastic, beaded string, or plastic coated wire/cables. Cloth and beaded ropes hold their shape better. Usually, different ropes are used in various events. Plastic and Coated-cable ropes are designed for SR events viz. SR Speed 30 Sec, SR Endurance 3 min, SR Double Under 30 Sec., SR Triple Under, SR Speed Relay and SR Double Under relay while Licorice Rope/PVC (Poly Vinyl Chloride) ropes are used for SR Freestyle. But in Double Dutch Events, the jumpers are free to use Cloth Rope or Beaded Rope or Licorice rope depends on events.

Rope Skipping 227 FUNDAMENTAL SKILLS There are several fundamental skills/techniques in rope skipping. These can be used individually, or a combined in a series, to create a routine. Some important techniques are listed below: 1. Speed: In speed events, speed is the main factor for the skipper and it is tried to compete as many jumps as possible within the specific time limit. On 7th August, 2012, the world record for 30 second speed in the single rope is 102 right-foot-only jumps, set by Jolien Kempeneer of Belgium in the Female World Masters. And on the same day, the world record for 30 second speed in the single rope is 100 right-foot- only jumps, set by Jake Eve of Australia in the Male World Masters. 2. Basic Jump or Easy Jump: A basic technique of rope skipping in which a skipper jumps over the rope keeping both feet slightly apart. Before moving onto more advanced techniques, beginners usually master this technique. 3. Leg Over (Crougar): It is a basic jump in which a skipper skips with one arm hooked under the adjacent leg. 4. Side Swing: It is a basic technique in which the rope is passed by the side of the skipper’s body, without jumping it. Usually, the skipper performs a basic jump after a side swing. 5. Speed Step (Alternate Foot Jump): A technique in which a skipper uses alternate feet to jump off the ground. The skipper uses this technique to double the number of jumps per minute as compared to the Basic Jump Technique. This step can be used for speed events. 6. Double Dutch: It is one of the most common techniques used in competitions, in which two long jump ropes turning in opposite directions are jumped high enough by one or more skippers so that the ropes swing around multiple times. 7. Criss-cross (Crossover or Cross Arms): A technique in which a skipper performs the basic jump whilst crossing arms in front of the body. 8. Front-back Cross: A technique in which a skipper performs the criss-cross whilst crossing one arm behind the back i.e., it is similar to criss-cross technique except one hand crosses behind the back. 9. Double Under: A technique in which a skipper takes a higher jump (than the basic jump) and swinging the rope twice under the feet by increasing the wrist speed. When the rope swings three times under the feet, it is called a triple under. In rope skipping competitions, participants perform triples, quadruple (quads) and quintuples (quins) using the same method. 10. Toad: It is a complicated technique in which a skipper performs the criss-cross with one arm crossing under the opposite leg from the inside. 11. Inverse Toad: A technique in which a skipper performs the toad whilst one arm crosses the adjacent leg from the outside. 12. Awesome Annie (Awesome Anna or Swish): A technique in which a skipper alternates between a leg over and a toad without a jump in between. 13. Elephant: A cross between the inverse toad and the toad, with both arms crossing under one leg. 14. Frog/Donkey Kick: A technique in which a skipper does a handstand, returns to their feet and turns the rope under them. A more advanced version turns the rope during the return to the ground. It is the most common technique used in competitions. 15. TJ: A triple-under where the first ‘jump’ is a side swing, middle jump is a toad, and the final jump in an open. 16. Skier: A technique in which a skipper jumps side to side i.e., left and right sides keeping the feet together. 17. Bell: A technique in which a skipper jumps forwards and backwards as a bell clapper keeping the feet together. 18. Scissors: A technique in which a skipper jumps putting one foot forward and the other back, then switching back-and-forth.

228 Comprehensive Physical Education Lab Manual—XI 19. The James Hirst: It is a complicated technique in which a skipper performs a back flip into a split and then back to a skip in the upright position. 20. Jumping Jack: A technique in which a skipper jumps putting the feet apart and together. 21. Can-can: A technique in which a skipper jumps with one leg up and bent, followed by a jump with both feet on ground, followed by a jump kicking the foot out. 22. Wounded Duck: A technique in which a skipper alternates toes touching and heel touching with one leg up and bent, followed by a jump with both feet on ground, followed by a jump kicking the foot out. 23. Miscellaneous jumps: There are various variations of rope skipping. These include–Twister, 180 degree turn, Egg Beater, Springer, Dipsy Doodle etc. SPECIFIC EXERCISES Warm-up A proper warm-up increases blood flow circulation to the muscle tissues and joints, and decreases the risk of injury. In order to avoid injuries, a skipper should always do a sufficient warm-up before doing competition. Though rope skipping is one of the warm-up exercises, yet we follow these easy steps for effective warm-up: 1. Start by jogging a couple of laps around the floor. In order to warm-up your muscles; you need some sort of cardio. The quickest way to get your heart rate up is by jogging. You can also do other exercises such as rope jumping or jumping on/over mat. 2. After about 5 minutes (or until you feel warm and are working up a light sweat) slow your jog to walk. 3. Begin by doing arm circles to warm-up your shoulder sockets. Next, circle your arms in front circles, back circles and swing them back and forth in front of your body. 4. Get down on your knees and stretch your wrists. Flip them under and slightly use your body weight to stretch them out. 5. After stretching out your wrist, stretch out your ankles by starting on your hands and knees and extending your body into a plank like position. Next, roll your ankles one at a time in small circles on the ground. 6. Now, do the bridge stretch which will stretch out your back. Begin by lying flat on your back and bending your knees. Place your hands by your ears, palms on the mat, with your fingers pointing towards your shoulders and your elbows in the air. 7. Push your hips upwards until your body and head are off the ground, supported only by your hands and feet. Next, extend your arms and legs until you feel a stretch in your lower back and shoulders. 8. Finally, stretch any other muscles that you feel tight and non-limber. INJURIES There are many benefits of rope skipping, but the activity can also cause injuries. The most common rope skipping injuries you might sustain are listed below. 1. Shin Splints: Shin splints injuries are common among the skippers. These involve pain in the shins (or at the front of the lower part of the legs, between the knee and ankle near the shinbone) and they are usually brought on by exercise. They are also associated with activities like running, football, racquetball, basketball and tennis. Though shin splints aren’t normally serious, they can put you out of action for some time. Pain can start shortly after exercise and can start off dull before becoming sharp and severe. 2. Plantar Fasciitis: It is where the thick band of tissue that connects the heel bone with the rest of the foot (the plantar fascia) becomes damaged and thickened. People who spend a long time standing or wear flat-soled shoes are at particular risk of experiencing it, as are those deemed to be overweight or obese. Those who jump rope may experience pain in one or several joints. 3. Ankle Pain: Ankle pain occurs when there is a sudden roll that forces the ankle to dislocate itself from its normal position. It can be brought about by ankle fracture, instability or nerve compression. In most

Rope Skipping 229 cases, the ankle will twist towards the inward direction and for this reason more ligaments around the ankle tear. Swelling might occur. Bruises can occur as well. And in case you try to stand or jump the rope with the affected leg, you are likely to feel uncomfortable. The common signs and symptoms of ankle pain include swelling at the knee region, pain when standing or jumping on one leg, and skin discoloration. 4. Bunions: Bunions are bump-like swelling on the side of the bigger toe. Bunions are among the most common jump rope injuries that form when one jumps the rope or performs other activities with worn out pair of shoes, a pair that is too small or too tight, or a pair that does not fit properly. Bunions are also common among people who stand for long hours. More often than not bunions are painful and can lead to permanent toe deformation. The most common signs that one is suffering from bunions include the difficulty to move feet, thick skin forming on the underside of a bigger toe, the skin turning red on the side of a bigger toe, and pain on the foot that comes and goes. 5. Heel Spurs: Heel spurs develop gradually as you jump the rope. So they will not appear suddenly after working out. The early symptom is heel pain. Heel spurs are also occurred during running or walking on surfaces that are irregular or hard. Putting on worn out shoes or a pair of shoes that is not fit for your legs can also be the cause. 6. Turf Toe: Turf toe occurs when you jump a rope and accidentally bend your bigger toe towards the upper part of your foot. Apart from rope skippers, basketball players, dancers (especially the ballet dancers), wrestlers and football players can suffer from this problem. The most common signs and symptoms of turf toe include a swell around the bigger toe, inability to swap your bigger toe as you do normally and inelasticity around the bigger toe joint. Prevention Most of the injuries common to rope skipping sports are preventable by practising good habits, while it is impossible to prevent every injury. Following are some measures to prevent rope skipping injuries. 1. Be in proper physical condition to play a sport. 2. Know and abide by the rules of the sport as the rules are designed, in part, to keep things safe. 3. Wear appropriate protective gears and equipment, if required. 4. Wear the right shoes before jumping a rope. When choosing your pair of shoes, make sure you pick the ones that fit well. Avoid high-heeled shoes. 5. Take proper rest as it is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgement. 6. Always warm-up before playing as warm muscles are less susceptible to injuries. The proper warm-up is essential for injury prevention. 7. Avoid playing when very tired or in pain. TERMINOLOGY •• Acrobatics: Acrobatics are skills where the skipper combines an acrobatic or gymnastics skill without jumping through the rope. Some of the skills are One-handed Walkover, Cartwheel, Salto, Round off, Back flip, Front flip, Roll, Suicide etc. •• Bolas: Bolas is a skill where the rope is held in the middle while the ends are turned. •• Catches: Catches are skills where the rope is caught or re-grasped in some way during its execution. •• Counter: The device which is used by speed judges for counting the speed of the skipper. There are two counters viz. Mechanical Counter and Electronic Counter (introduced in 2010, by Richard Stannerd). •• Call out: Instructions or warnings given by the time keeper. The call out shall let the skipper know how much time is left for the events. •• Crosses: Crossing the arms before, behind, under, in between the body parts.

230 Comprehensive Physical Education Lab Manual—XI •• Disqualification Flag: A red colour flag which is used by the judge to show disqualification. •• Double Under: It is the event in which a jumper swings the rope twice under the feet and above the head in a single jump. •• Entering: When a skipper enters into the loop of Double Dutch formed by turners. •• Exiting: When a skipper exits from the loop of Double Dutch formed by turners. •• False Start: A violation where the skipper starts the event before the call out “Set Go/You May Begin” or before the Beep sound. •• False Switch: A violation where the skipper starts the event before the call out “Switch”. •• Footwork: The skills that are performed with the feeds. Fancy feed means fast footwork. •• Heat: It is nothing but the speed stations. •• IJRU: International Jump Rope Union. •• Long Rope: Minimum length is 7 metres. •• Multiples: Multiples are where a skipper performs Double Under, Triple Under, Quadruple, and Quintuple etc. •• Release: Releasing one or both handles and catching it again. •• Switch: A call out of Relay event. It is called to change the jumper/ turner in case of Double Dutch events. •• Speed Station: A smaller section of court where the skipper does the speed, endurance and other events except SR Freestyle, DD events and Demo Cup. •• Sprint: Other name of Speed/jogging 30 sec. •• Space Violation: The violation which comes when the skipper is unable to use all four corners. •• Step Through: Skills where one leg passes through the rope at a time. •• Technical Execution: The skipper exhibits the correct technique for the skills chosen in the routine, power, strength, acrobatic movements, body inversions and the smooth flow of the routine. •• Time Keeper: One who keeps the record of time of events and is responsible for Call out. •• Time Violation: It appears when a skipper is unable to complete the event in specified time. It is usually found at SR Endurance 3 min. •• Traveller: One or more skippers “catching” other skippers with either a single rope, or in Double Dutch or Chinese Wheel. •• Turner: One who is responsible for allowing the ropes to turn and form the loop so that one could be able to jump. •• Whirls: A skill where the single rope is turned about the body, but not under the feet. •• WJRF: World Jump Rope Federation. •• Wraps: Skills where the rope wraps around some part of the skipper’s body. IMPORTANT TOURNAMENTS International 1. FISAC-IRSF World Rope Skipping Championship (for +15 year old skippers) 2. FISAC-IRSF International Open Tournament (for +15 year old skippers) 3. FISAC-IRSF Junior World Championship (for 12–14 year old skippers) 4. Asian Rope Skipping Championship 5. U.S. Open International 6. U.S. National Jump Rope Championship

Rope Skipping 231 National 1. National Junior Rope Skipping Championship 2. National Senior Rope Skipping Championship 3. CBSE National Rope Skipping Championship 4. RSFI Sub Junior Rope Skipping Championship 5. KVS National Rope Skipping Championship 6. SGFI Under 17 Rope Skipping National 7. SGFI Under 19 Rope Skipping National 8. World Inter School 19 Rope Skipping National VIVA VOCE Q. 1. What is rope skipping? Q. 9. What is the time limit for Single Rope Speed Sprint competition? Ans. Rope skipping, also known as jump rope, rope jumping or simply skipping, is not only Ans. 30 seconds. an physical exercise and activity, but also a competitive sport, in which a single jumper or Q. 10. What is the time limit for Single Rope Speed more, jumping over a spinning rope so that it Relay competition? passes under their feet and over their heads. Ans. 4 × 30 seconds. Q. 2. Which rope game was famous in the ancient China? Q. 11. Name any five rope skipping techniques. Ans. Hundred Rope Jumping. Ans. Freestyle, Cris-cross, Double Dutch, Side swing and Skier. Q. 3. Write the name of the athlete who was responsible to make rope skipping famous Q. 12. Which type of surface is preferred for rope worldwide? skipping? Ans. Richard Cendali of USA. Ans. Wooden floor. Q. 4. What are the dimensions of competition floor Q. 13. What are the different types of rope used for in speed event? rope skipping? Ans. 5 m × 5 m. Ans. The Single Rope, Beaded Rope or Wheel rope and Double Dutch Rope. Q. 5. What are the dimensions of competition floor in freestyle event? Q. 14. What are the three types of single rope? Ans. 12 m × 12 m. Ans. Short handle rope, Long handle rope and Wire/ cable rope. Q. 6. What are the dimensions of competition floor for world Cup competitions? Q. 15. Which types of material are used to make jump ropes? Ans. 15 m × 15 m. Ans. Jump ropes are made of cloth, licorices, plastic, Q. 7. Who introduced the counter device used by beaded string, or plastic coated wire/cables. the speed judges? Cloth and beaded ropes hold their shape better. Ans. Richard Stannerd. Q. 16. Which types of jump ropes are used in SR events? Q. 8. Which organisation sets the rules for International Rope Skipping competitions? Ans. Plasticandcoated-cableropesaredesignedforSR events viz. SR Speed 30 Sec, SR Endurance 3 min, Ans. FISAC-IRSF. SR Double Under 30 Sec., SR Triple Under, SR Speed Relay and SR Double Under relay.

232 Comprehensive Physical Education Lab Manual—XI Q. 17. Which types of jump ropes are used in SR free Q. 20. Where was the 12th FISAC-IRSF World Rope style? Skipping Championship organised? Ans. Licorice rope/PVC (Poly Vinyl Chloride) ropes Ans. Shanghai, China in 2018. are used for SR Freestyle. Q. 21. Where was the 4th Asian Rope Skipping Q. 18. Which governing body is responsible to Championship organised? promote rope skipping in India? Ans. Talkatora Stadium, New Delhi, India in 2018. Ans. Rope Skipping Federation of India (RSFI). Q. 19. In which year was FISAC-IRSF World Rope Skipping Championship held? Ans. 1997 Sydney, Australia.

Part–C GAMES/SPORTS FOR CWSN (CHILDREN WITH SPECIAL NEEDS–DIVYANG)



19 UNIT Bocce / Boccia INTRODUCTION Bocce is an Italian game. It is a ball sport belonging to the boules family. The object of the game is to roll your bocce balls (larger balls) closer to the pallino ball (smaller ball) than your opponent. The pallino is the target ball, which is also called a jack, pallina, cue, beebee, etc. Bocce can be played on most surfaces (grass or sand) as long as they are fairly smooth and flat. The bocce court is 26.5 m long, 4 to 4.5 m wide, and has a raised barrier of 20 cm height; however, the court size can be accommodated to fit the playing space available. The Federation Internationale de Boules (FIB) is the highest governing body of this game. The Bocce World Championships have been held continuously since their inception in 1947. Bocce as a Special Olympics sport provides people with special needs the opportunity to have social contact, develop physically and gain self-confidence. Next to soccer and golf, bocce is the third most participated sport among Special Olympics athletes in the world. The following is a list of official events available in Special Olympics. •• Singles (one player per team) •• Doubles (two players per team) •• Mixed Doubles (two players per team) •• Team Competition (four players per team) •• Mixed Team Competition (four players per team) •• Unified Sports Bocce Doubles (two players per team) •• Unified Sports Bocce Mixed Doubles (two players per team) •• Unified Sports Bocce Team (four players per team) •• Unified Sports Bocce Mixed Team (four players per team) •• Singles Ramp (one player per team using a ramp) 235